Weight Loss

Greetings Spartans,

Do you struggle with finding time for workouts?

looking to develop lean mass and torch excess body fat within the space of  45 mins. This work out will help you burn an extra (380Kcal to 600Kcal) depending on your current fitness level. The true effects comes from E.P.O.C (excess post exercise oxygen consumption) = Part of recovery and contributes to the total energy expenditure of your workout. I.e. You can experience a short burst of extra calorie burning for a period of time between 3 and 12 hours which can boost the calories utilised by up to 16% (for a small window of time).

https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption

Hers a good page to learn more about the effects of EPOC.

I have put together the perfect workout routine for those wanting to burn extra calories. This workout can be done anywhere anytime. The structure looks like this:

Warm up

Skipping (speed or K1 rope) 2 rounds x 3 mins

Workout

Shadow boxing – maintain upright position 3 X 3mins

Add weaves and ducks to every 5th or 6th move

Physical prep – either have a push, pull or leg focused circuit

Complete 2 sets of circuits

Abdominal focus – 2 moves until failure

With this abs exercise, I have focused on splitting it by movement (sagittal, frontal or traverse).

Here are a two examples you can try now! Make sure you have space around you and a timer!

Example 1 

Warm up – Skipping

2 x 3mins – Rest 30 seconds between sets