High-Speed Fat Loss

There is a faster way to get rid of your muffin top. A new research from the University of South Wales, Australia suggests that "running intervals, or sprints, with intermittent rest periods, burns three times as much fast as running at slow, consistent speeds."

Based on the findings of this research, the editors of Men’s Health designed a six-week program to boost the body’s natural fat burners.

Start the six-week plan by taking a baseline measurement of your endurance at high speeds. Go to a track, or other measured area where you can run. Sprint for 45 seconds, and then record your distance. Rest for 1 minute, and then do another 45-second sprint.

According to Craig Ballantyne, M.Sc., C.S.C.S., owner of TurbulenceTraining.com, if you’re new to intermittent exercises, your second sprint will likely shorten by as much as 25 percent. "A distance drop of only 10 percent between runs is excellent," he says.

Follow this program to increase your endurance and burn more fat. Measure your progress every week.

6-Week High-Speed Fat Loss Program

Switch between workouts A and B for a total of 3 sessions per week for 6 weeks.

Workout A

Jog for 2 minutes, do the exercises below, and then do the following intervals.

Reps         Effort                Time         Rest

1              50 percent          60 sec       60 sec

1              75 percent          60 sec       60 sec

3 or 6*      100 percent        30 sec       90 sec

Workout B

Jog for 2 minutes, do the exercises below, and then do the following intervals.

Reps         Effort                Time         Rest

1              50 percent          60 sec       60 sec

1              75 percent          60 sec       60 sec

3 or 6*      100 percent        30 sec       90 sec

*Do 3 of these high-intensity intervals in your first week, and then do 6 each week after.

Prisoner squat

Stand with your hands at the back of your head. Sit back at your hips, bending your knees to squat down. Squeeze your glutes. Push back up. Do 10 reps.

Waiter’s Bow

Pinch the skin of your lower back. Push your hips back. Bow forward as far as you can while pinching the skin of your lower back. Squeeze your glutes, then stand back up. Do 10 reps.

Elbow-to-instep lunge

Step forward with your left leg, and then place your right hand on the floor. Press your left elbow down toward your left in-step. Switch to your other leg. Do six reps a leg.

Single-Leg Romanian Deadlift

Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Dig your heel into the floor to return to standing position. Do six reps with one leg, then six with your other leg.

Lunge

Take a large step forward with one leg. Lower yourself until your front thigh is parallel to the floor, and then hold for two beats and return. Repeat with your other leg. Alternate for six reps per leg.

Leg Swing

Swing your leg in front of you, then bend your knee as you swing it backward you so your heel moves toward your butt. Do six reps with each leg.

Source: health.msn.com