Weight Loss Tip: When trying to lose weight it is a good idea to have some long term goals. For example, you could try to run 200 miles on the treadmill by the end of the month. Constantly striving for that number could be all the motivation that you need to keep up a fitness program for an entire month and subsequently lose a lot of weight.
Burn fat and build muscle in 6 weeks without equipment
If you want to burn fat fast or know the fastest way to burn fat to get ripped you better stop looking in the gym. The best exercise for burning fat is one you can do with your own bodyweight with no need for any equipment at all. The answer is sprinting. Not only is sprinting one of the most athletic exercises you can do with your body, but it represents an overloaded version of the more traditional jogging done for conditioning.
A lot of times, traditional cardiovascular training is done for a long period of time at a low intensity. This (especially when combined with caloric restriction) can cost you lean muscular development albeit while helping you to burn fat. If you want the best of all worlds, you would emphasize high intensity conditioning exercises while losing fat if you want to build muscle at the same time.
Sprinting serves all of these purposes. Not only can you overload the intensity quickly, but because you can you can keep your workouts brief. My typical sprinting workout may only last 10 to 15 minutes. That’s because I don’t waste time in between sprints. I pick a slight uphill slope and aim for a distance of 30 to 40 yards to sprint.
Begin by performing a few jogs to warm up. Once warm, choose either 90 percent intensity runs or 100 percent. The lower intensity runs are meant to work your conditioning and fat burning while still paying attention to your form and improving your overall running form. If you want to instead maximize your all out caloric burn, you want to increase your effort to your fullest. Here you would sprint at 100 percent and perhaps let your form slide just a bit.
You can either jog back to the starting position and keep the pace feverishly high, or you can give yourself a slight break by performing something called a sprint, walk, jog. Here you would sprint up the hill, walk back half the distance and then jog back the final half distance back to the starting line. Here you would immediately turn around and move into your next sprint.
Running and sprinting are tremendous fat burning activities and have the benefit of requiring no equipment at all. If you are looking for a complete bodyweight workout plan that helps you to burn fat fast and build muscle at the same time, head to and get the ATHLEAN XERO program. In just 6 weeks, see what it’s like to build ripped athletic muscle with nothing but your own body.
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