Tuesday 25 July 2017

Siobhan Byrne: Set your sights on burning calories

With summer on the horizon, our fitness expert continues her focus on high-intensity training

Siobhan Byrne: you can get better results in less time with Tabata training.
Siobhan Byrne: you can get better results in less time with Tabata training.
Uni glute 1
Uni glute 2
Uni glute 3
In out squat 1
In out squat 2
In out squat 3
Plank jacks 1
Plank jacks 2
Lunge and pass with kettlebell
Lunge and pass with kettlebell 2

Last week we looked at some of my favourite calorie-burning workouts, in readiness for summer.

You will really notice a difference by cranking up your workout - but only if your diet is right.

I tend to give clients the following example, of why people put on weight when they first join a gym: often, people get caught in the trap of hitting the gym, doing some cardio, a run, cycle, the cross-trainer, bit of abs to finish, and then think they deserve a treat afterwards - and a cappuccino and a scone later, you may find you have consumed more calories than you burned off in the first place with all the cardio. It's a little bit like buyer beware.

To help keep you on track, here are some of my preferred calorie-burning exercises:

• Rowing - A great way to include cardiovascular with upper body strength training. However, remember, intensity is key to achieving results and it should be included with a good strength training plan to get the best results.

• Plyometric movements - Again, these are an all-time favourite of mine but, I warn you, these are not for the beginner.

The nature of the exercise is that, basically, it involves a jump which shocks the muscles, thus making it very effective.

However, as it is a more advanced exercise, make sure you have the basics well and truly down pat first, like the squat and split squat, and you should also be fairly agile with good form and balance so as to avoid injury.

Some of my favourites are jumping split squats and in out squat jumps as they really increase the heart rate while at the same time burning the muscle.

• Tabata training - A high-intensity training method that offers more health benefits than traditional cardiovascular exercise.

I'm not fond of spending hours on a treadmill when you can get better results in less time with Tabata training. It's short, efficient and can fit in with almost any fitness programme. It can usually be completed in a short space of time, even as little as four minutes. It is basically working all-out for 20 seconds, resting for 10 seconds, then repeating eight times.

Do each exercise 12 times, then move on to the next one. When you have completed each exercise, that is one set. Catch your breath, then move on to the next set, and do three to four sets, three to four times a week

Calorie burning part 2

Uni glute bridge

1/ Start by lying on your back with your knees bent and feet flat on the floor, with hands by your sides.

2/ Raise your hips off the floor, making a straight line.

3/ Extend one leg straight out. Lower yourself back to the floor and repeat.

In out squat jump

1/ Start in semi squat position with feet wider than shoulder-width apart.

2/ Jump into the air, changing your foot direction to split squat before landing.

3/ Then dipping toward the floor before jumping back to squat position and completing a squat, repeating as you go.

Plank jacks

1/ Start on your toes and hands with your arms straight, back flat and your feet together.

2/ Then jump your feet out to the sides without moving hand position. Immediately jump your feet back to the middle and repeat. Keep your back flat throughout.

Lunge and pass with kettle bell

1/ Start in a standing position. Stand upright holding a kettle bell in one hand by your side then step forward into a lunge position, passing the kettle bell behind your front foot to the other hand.

2/ Then push off the front foot with the kettle bell in the other hand. Repeat, alternating throughout.

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