Go hard and make it quick
Staying at 80% of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75% of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50%, a Colorado State University reveals.
Lift dumbbells … slowly
More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals—and doing super-slow (versus normal speed) reps increases strength by 50%. Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, PhD, an associate professor in the exercise physiology department at West Virginia University.
Speed up, slow down
Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
Put on weight (literally)
Wearing a weighted vest (about 10% of your body weight) while walking can boost your calorie burn by 8%.
Let kettlebells ring
Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.
Keep it up
As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
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