The Top 3 Fat Burning Workouts

10 July 2019

Retaining a healthy body entails a lot more than simply being thin. It is important to eat correctly, maintain a healthy body weight as well as experience a diverse exercise regime. Make this the year where your body experiences the full force that a workout has to offer, whether this is with exercises at home or with Prestige Bootcamp’s health retreats. These are the top 3 fat burning workouts.

The Leapfrog Workout

Known as the “new spinning,” rowing exercises can work out up to 85% of muscle mass when done correctly. According to Helen Knapp, founder of New York’s CityRow, rowing is ‘high intensity yet low-impact, so it's safe and smart for your body.’ The Leapfrog Work is a 46-minute exercise to do on a rowing machine. Be prepared for a pleasant burn by the end of your workout!

Warm up:

Begin with 10 minutes on easy row (Seek help from trainers if your rowing machine operates on different settings)

Workout:

Much like a leapfrogging action, you will be alternating between a resting speed and an intense speed for 10 minutes.

1-minute sprint (26 stroke rate)
1-minute slow speed or rest
1-minute sprint (28 stroke rate)
1-minute slow speed or rest
1-minute sprint (26 stroke rate)
1-minute slow speed or rest
1-minute sprint (28 stroke rate)
1-minute slow speed or rest
1-minute sprint (26 stroke rate)
1-minute slow speed or rest

Repeat this three times before entering your work down phase.

“Bat out of Hell” sprints

Perhaps you prefer working out in the outdoors to a gym? Jim Everett’s “suicide sprints” provide the perfect opportunity to gain some fresh air while continuing a high-intensity workout. It is suitable for the beach, grassy area or even a hillside. This sprint can even be moulded to an outdoor court. If you are not in a court, be sure to set markers on your environment to represent how far you wish to run. These should be a quarter (15 feet), a half (30 feet) and the full distance (100 feet).

Warm up:

Begin by stretching out your legs, arms and body for 1-2 minutes. Ensure that you have no tense or sore muscles before you start.

Workout:

Sprint to the quarter marker and back
Sprint to the half marker and back
Sprint to the final marker and back.
Repeat for a circuit of 4-5 rounds before taking a rest. As you improve on this track, then try and aim for ten rounds.

The Classic Gym Circuit

When faced with a busy work and social life, the modern day work out should be quick enough to fit into any schedule. Around 43% of employed adults barely find time to have a balanced exercise regime. This classic gym circuit is fast; the perfect start to any busy day! For the maximum effects, complete this circuit 3-5 times. However, it is best suited to either a personal or public gym due to the requirement of different fitness items.

Warm up: