When we decide we want to lose fat, for whatever reason, it’s only natural that we want it to happen fast.
In a day and age where so many things are instantaneous (or at least pretty darn close), it seems like burning off a few extra pounds should be as quick and easy as one-day shipping from Amazon.
Unfortunately, it doesn’t work that way. Losing fat takes time and consistent effort. The good news, though, is that by increasing your efforts—working out more strategically and sometimes more intensely—you may be able to speed up the process a bit.
But don’t forget: exercise is only one part of the picture when it comes to fat loss. In addition to increasing the intensity of some of your workouts, you’ll also want to get adequate amounts of sleep, eat a diet made up mostly of nutritious, whole foods and cut back on your alcohol intake if you want to see real results.
That said, by incorporating one or a few of the following intense and challenging workouts into your fitness routine once or twice a week (it’s not a good idea to workout intensely every single day), you can maximize your calorie-burn potential and reach your goals more quickly.
The rower is nearly incomparable to any other piece of fitness equipment you’ll find on the gym floor. A workout on this machine combines both cardiovascular and strength training into one sweat-inducing workout, challenging almost every muscle in your body. And, because the faster you row, the higher your heart rate will rise, there’s the potential to burn a whole lot of calories in a pretty short amount of time.
Working with kettlebells also offers the advantage of combining both cardio and strength training into one super-efficient workout session. Using a kettlebell you can perform fast-paced, compound movements that will challenge both your muscles and your cardiovascular system so you can burn fat and build muscle at the same time. Plus, unlike the more rigid movements you might perform using a dumbbell or cable machine, many kettlebell moves integrate the use of momentum, which requires a greater amount of engagement from both your large and small muscle groups. See: 10 Kettlebell Exercises for a Total Body Burn