Overindulgence, or not moving enough can create, “lazy weight,” or fat which can be burnt off relatively easily. You’ve probably experienced the immediate effects of exercise before – usually straight after Christmas when you start going for consistent walks or jogging around the block. If this year is about being trim, toned and awesome then here are the best workouts for burning off lazy weight quickly.
A boxing workout is one of the most complete full body routines anyone can do. Utilising the strength of your core, arms, legs and back in a high-intensity workout, boxing is hard work and high return.
You don’t need to go to a boxing gym either. If you have room for a punching bag at home (try to get a 50kg heavy bag) and gloves, then you can have an effective workout in as little as 20 minutes a day.
Start the routine with 1-minute rounds, and then build up to 2-minute rounds over a period of four weeks. Begin your rest period at 1-minute and reduce this to 30 seconds over the same 4 weeks.
Hot Tip – Stance and technique are vital. Get yourself a full-length mirror and practice your stance. The instructions below assume you’re right-handed, reverse them if you are not; if you’re right-handed a jab is a left-hand and a cross is a right-hand.
Round 1 – Jab, Cross (left, right)
Round 2 – Jab, Jab, Cross (left, left, right)
Round 3 – Fast Punches (left, right, quick as you can)
Round 4 – Hard Punches (left, right, hard as you can)
Round 5 – Jab, Cross, Jab, Jab, Cross
Round 6 – Jab, Cros, Left Hook, Right Hook
As you become more advanced your routine can become more complex and you can add uppercuts and trickier combinations. Boxing will get you lean, coordinated and exhausted.
There is a reason that Olympic hundred metres sprinters don’t have a shred of fat on them – spring training is high intensity, and like boxing uses every part of your body. Before you begin, make sure you get your sprint technique right – your left arm should move to eye level when your right leg is moving forward, and more important than moving your legs quickly is reaching as far forward as you can and kicking out at the back. There are some good tips here but you should watch professional sprinters in slow motion to get the idea. The better your technique is, the more effective the program will be.
Tip – Run on grass to reduce the impact on joints.
Mark out 50m in a field or park, then mark the halfway point for 25m. Don’t underestimate how hard this is going to be and make sure you start off slowly, taking long rest breaks so that you don’t burn out or injure yourself.
Sprint 1 – 25m – 50% effort (fast jog)
Sprint 2 – 50m – 50% effort
Sprint 3 – 50m 80% effort
Have a long rest and a stretch
Sprint 4 – 50m – 100% effort
Sprint 5 – 25m – 100% effort
Sprint 6 – 25m – 100% effort
Sprint 7 – 50m – 100% effort
Warm down jog (slow)
Swimming is the easiest of these 3 to start because the worse your technique is, the more fat you will burn. As your technique improves and you become more efficient, fewer muscles will be used and you will burn fewer calories.
Again, because swimming uses every part of the body, it is beneficial from weight loss point of view. It also stretches and lengthens muscles at the same time.
Tip – Have a high-protein snack afterwards. That feeling exhaustion you get after going for a swim is often more to do with nutritional shortage than the exercise itself.
Depending on the pool, adapt your program to suit but this is based on a 25m pool. Of course, remember to take plenty of rest breaks.
To increase the effectiveness of your workout, vary your stroke speed. We are using freestyle as an example.
Length 1 – Slow to completion
Length 2 – Fast for first half an then slow to completion
Length 3 – Fast to completion
Length 4 – Slow to Completion
Length 5 – Slow for first half and then fast to completion
As you increase your cardiovascular fitness, add on additional lengths – just be sure to maintain variation.