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Free Weight Loss Exercise Programs To Burn Fat Fast
By Steve Garrett
Losing weight is a high priority for a lot of people, but they just don't know where to start. People who succeed in losing weight generally have good support from family or friends to keep them motivated, follow a healthy diet and follow an effective weight loss exercise program.
I am going to help you with the exercise program by outlining an interval workout. Before you begin any exercise program whether for weight loss or just to get fit, it is important to check with a medical practitioner.
Warm Up
Warm up before you commence any strenuous activity in order to stretch your muscles and prepare your cardiovascular system for the impending stress you are about to inflict on it. So, warm up for 5 to 10 minutes by slow skipping or jogging, and then stretching.
Interval Training
It is a proven fact that interval training is a very effective form of exercise for weight loss. Interval training involves shorts burst of intense exercise followed by a recovery period. This is repeated over an extended period of time, depending on your fitness level. Below is a sample interval workout. Depending on your fitness, you may want to cut the time back, but make sure you do the full amount of time for the warm up and cool down. The intensity levels are based on a percentage of your maximum heart rate. Your maximum heart rate is 220 minus your age, so a 35 year old person would have a maximum heart rate of 185. Then you calculate your intensity level as a percentage of 185 (in this example). For example, 60% of 185 is 111 heart beats per minute (bpm). For a complete explanation of heart rate training, and a chart that automatically calculates your heart rate percentages, check out the link at the bottom of this report.
Exercise Program for Weight Loss
- Minute 1 -5 Warm up with heart rate to 50% of max
- Minute 6 - Intensity Hard with heart rate between 75%-85% of max
- Minute 7 - Intensity Easy with heart rate 50% of max
- Minute 8 - Intensity Easy with heart rate 50% of max
- Minute 9 - Intensity Hard with heart rate between 75%-85% of max
- Minute 10 - Intensity Easy with heart rate 50%o f max
- Minute 11 - Intensity Easy with heart rate 50% of max
- Minute 12 - Intensity Hard with heart rate between 75%-85% of max
- Minute 13 - Intensity Easy with heart rate 50% of max
- Minute 14 - Intensity Easy with heart rate 50% of max
- Minute 15 - Intensity Hard with heart rate between 75%-85% of max
- Minute 16 - Intensity Easy with heart rate 50% of max
- Minute 17 - Intensity Easy with heart rate 50% of max
- Minute 18 - Intensity Easy with heart rate 50% of max
- Minute 19 - Intensity Easy with heart rate 50% of max
- Minute 20 - Intensity Easy with heart rate 50% of max
Do this every second day to allow your body to recover. Well, there you have an example of an interval workout program that will burn that fat and accelerate your weight loss.
For a complete workout program that targets fat, grab a free 4 week weight loss exercise program that caters for beginners to advanced. Check out the heart rate chart and calculate your optimal fat burning heart rate range.
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