3 exercises interval training to lose weight fast...

Studies have shown that by varying the pace of exercise (interval training) on losing weight faster than always keeping the same pace. Do these exercises and you will lose weight quickly, especially in the legs and abdomen.

the plan

Determine your ppm: count the number of steps you take in 20 seconds and multiply by 3. Repeat your calculations three times and take the average.

Our three exercises interval training are the following rhythms:
Allure base: 100 to 115 ppm (4.5 to 5 km / h)
Moderate pace: 115 to 130 ppm (5 to 6 km / h)
Allure active: 130 to 145 ppm (6-7 km / h)

Do 3 sessions a week by changing pace every time, preferably every other day to allow your body to rest and recover. The other day, walk 30 to 60 minutes to basic look moderate. Take a day off each week. On a treadmill, you can count the kilometers instead of ppm.


Exercise 1: Double set

This exercise is demanding, so you burn a lot of fat, strengthen your heart and improve your form while preserving the energy you need to perform your daily activities. Take 4 minutes at a moderate pace opting preferably for 130 ppm, followed by 2 minutes of looking base. After 5 weeks, go to 6 minutes at a moderate pace and 3 minutes to basic look. Looks like a session of 40 minutes:

Start: heating and basic style
4 min: moderate pace
8 min: allure base
10 min: repeat four times in the fourth in the 10th minute
34 min: recovery at a rate of 115 to 100 gradually decreasing
40 min: end


Exercise 2: Driven 30 seconds

During outbreaks, you walk as quickly as possible, or 130-144 ppm for 30 seconds, then you will take the shape of base for one minute. This type of interval training can burn a lot of calories while increasing endurance. In a short time, so you can increase your pace and burn more calories, even training days of lower intensity. Looks like a session:

Start: heating and basic style
4 min: moderate pace
4 min 30 active appearance
5 min: allure base
6 min: Repeat nine times from 4 min 30 minute 6.
19 min 30 moderate pace
25 min: Repeat ten times from 4 min 30 minute 6.
40 min: recovery at a rate of 115 to 100 gradually decreasing
43 min: end


Exercise 3: Hot-cold

As this training leaves much room for recovery, do not hesitate to use these intervals intense, which will help you raise your anaerobic threshold, that is to say as long as you can hold before needing slow. Start with a minute to look active, then take a minute to look basic. After three weeks, go two minutes to look active and two minutes to basic look. Three weeks later, three minutes to go look active and three minutes to basic look. Looks like a session of 40 minutes:

Start: heating and basic style
5 min: moderate pace
10 min: active pace
11 min: allure base
12 min: Repeat eleven times per minute from 10 to 12
33 min: allure active
35 min: recovery at a rate of 115 to 100 gradually decreasing
40 min: end