A training program combining high intensity cardio and muscle exercise circuit, this is the best recipe to lose weight while reducing the length of your sessions.
Cardio
Do low intensity cardio or use the "fat burn" function devices is not the best way to burn fat. Surprised? High intensity on a device that requests the entire body is much more profitable. Use the elliptical, the treadmill or rower to maximize energy expenditure. I recommend a 30 minute session consisting of at least 15 minutes at high intensity (≥ 80% of maximum heart rate or 75% of VO2max). The remaining minutes will be used to heat and cool down. Another way to burn calories efficiently, for the more experienced, is interval training. See the article Cardiovascular Program at intervals for more details on this type of training.
Strength training circuit
In another session, I recommend muscle exercises in circuit. Circuit training seeks larger muscles, rest periods are reduced or absent, which reduces training time for optimal caloric expenditure. You can also make these two types of training (cardio and muscular) one after the other. In this case, be sure to recover properly, taking 24 hours of rest after your session combined. Aim for 3-4 sessions per week.
Descriptions of muscular system
A. Perform all exercises, one after the other, without resting.
B. Take a rest for 3 minutes at the end of the circuit or go to very low intensity cardio (bike without resistance, walking).
C. Repeat three times steps A and B.
Exercise 1: Extension of the lower limbs
Key areas requested: Legs
Accessory: Camera Keiser
How to do: Perform one set of 12-15 repetitions, move to the next exercise.
Execution: Adjust the seat so as to obtain an angle slightly greater than 90 degrees at the knees (A). Perform a full extension without locking your knees and back to a 90 degree angle at the knee (B).
Exercise 2: Bench (Swiss ball or bench)
Key areas requested: Chest, shoulders and triceps
Accessory: A pair of weights, a bench or Swiss ball
How to do: Perform one set of 12-15 repetitions, move to the next exercise.
Execution: The shoulder blades resting on the ball, palms downwards over the chest (A). Keeping the elbows out, bend your elbows to bring the dumbbells to 1 cm of the chest (B). Make a full extension without locking the elbows.
Exercise 3: Lunge (balloon)
Key areas requested: Legs
Accessory: A Swiss ball
How to do: Perform one set of 10-15 repetitions, move to the next exercise.
Execution: The top of the back foot resting on the ball (A), bend the front knee, without leaning the trunk forward and make a full extension without locking the knee. The knee does not exceed the tiptoe on bending (B).
Exercise 4: Horizontal Pulling arm
Key areas requested: Dorsal
Accessory: Camera Keiser
How to do: Perform one set of 12-15 repetitions, move to the next exercise.
Execution: Adjust the seat so that your arms are parallel to the floor when you grasp the handles. Adjust the chest support so that the handles are slightly out of reach (at your fingertips) (A). Grip handles half pronation and make a horizontal arm pull by moving the blades at the end of contraction (B). Return to the starting position.
Exercise 5: Squat wall with front arm lift
Key areas requested: Legs and shoulders
Accessory: exercise ball and free weights
How to do: Perform one set of 10-15 repetitions.
Execution: Lower back against the ball against the wall, feet shoulder-width shoulders slightly forward. The weights in your hands with the elongated sides of the body (A) arm. Bend your knees to a 90 degree angle while raising the arms to the body to shoulder height (B). Perform a full leg extension without locking your knees by bringing the arms on each side of the body position. Repeat.