Thursday 23 November 2017

Siobhan Byrne: Mix it up to get the results you want

Calorie-burning training will help you shape up and cut body fat in time for summer

Siobhan Byrne: it's always good to mix things up
Siobhan Byrne: it's always good to mix things up
Quad hip abduction 1
Quad hip abduction 2
Crunch reach 1
Crunch reach 2
Squat jumps 2
Squat jumps 3
Flutter kicks 1
Flutter kicks 2

Siobhan Byrne

The best way to train, in my opinion, and my all-time favourite, is through strength training, because of everything it allows your body to achieve.

But it's always good to mix things up and if you haven't been really pushing yourself very much, then there are plenty of ways to hit the body hard and get the results you want.

Be clever about training and understand that not every way of training is the same.

This is a typical time of the year when you will see people trying to take up running or another cardio activity, such as cycling, in an attempt to shed those extra pounds.

Cardio exercises, like running, are great for a healthy heart and can be a good way to give yourself some head space, if you enjoy it, but hitting a 20-30 minute run is not going to get you in great shape.

Traditional cardio will burn calories while you are doing it but will not burn them after, unlike strength training.

This is an important factor as you should know why you are doing a type of training and understand how it benefits you without being in an illusion.

With that in mind, let's look at some of my favourite calorie burning training:

* HIT - High Intensity (strength) Training: This gives some of the best results for definition, fat burning and ultimate working out.

* Interval sprints: These are a great way to add in some extra calorie-burning exercises as they can burn up to 400-500 calories per 30 minutes.

* Stair Climbs: These are one of my all-time favourite fat burning exercises that seriously pushes you while really helping target the glutes and quads.

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

Calorie burning: Part 1

Flutter kicks

1/ Start on your back with your legs straight out in front, slightly off the floor and your arms by your sides.

2/ Raise one leg straight up, a few inches above the floor and then raise the other leg. Continue raising your legs in scissor-like motion.

Squat jumps

1/ Start with your feet shoulder-width apart and your hands by your sides.

2/ Squat down towards the ground, pushing your hips back and ensuring that your knees don't go beyond your shoe laces.

3/ Then jump up in the air and land back into the squat position and repeat.

Quad, hip abduction

1/ Start by kneeling on all fours with your knees and hands on the floor.

1/ Raise one leg up and out to the side, keeping the knee bent and your back flat. Bring the leg back to start position and repeat all reps on one side before changing sides.

Crunch Reach

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

2/ Then lift your head and shoulders off the floor and slide your hands up to your knees while keeping your feet flat throughout. Then lower your head, shoulders and hands, and repeat the movement.

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