We are sure at this point you have heard that if you want to reach goals like gaining muscle or shedding a few pounds, you have to do HITT, or High-Intensity Interval Training. That’s a workout technique in which you give 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up while burning fat in less time. Our clubs not only provide HIIT training through our YouCoach personal trainers or our group fitness classes, but our class instructors and trainers offer a variety of training methods to give you an awesome workout. Though HITT is an effective way to lose weight, it is most certainly not the only route.

Tip one – Leg muscle training – Focusing on your lower body during any workout is a great way to start burning more calories. Your legs are the stabilizer for most workouts and daily activities. By building more muscle in these areas, you can burn calories without even lifting a weight.

Note – All workouts listed below should be done with three-to-five pound weights (unless otherwise stated). Keep your rest periods between 20 to 45 seconds.

This cardio-strength combo workout is sure to get your blood pumping:

Here’s your workout:

1) Squats with weights: three sets of 12 to 20 reps.

2) Walking lunges: three sets of 12 to 15 reps on each leg.

3. Kettlebell hip swings: three sets of 20 reps (choose kettlebell size based on a weight you can comfortably swing with moderate resistance).

Tip two – Chest press – When you’re targeting the chest area, try having shorter rest periods and increasing weight as needed.

Here’s your workout:

1) Alternating chest press: three sets of 15 to 20 reps.

2) Dumbbell bench press: three sets of 12 to 15 reps.

Tip three – Back / core – Core strength is the key for mobility. As you increase muscle mass in your core, your metabolism increases thus melting those excess calories away quicker:

Here’s your workout:

1) Sumo deadlifts: three sets of 12 to 15 reps.

2) Dumbbell bent-over-row: three sets of 12 to 15 reps each arm.

3) Rope face pulls: two sets of 20 reps.

4) Single-leg up-right row: three sets of 12 reps each leg.

Tip four – Circuit training – Think of circuit training as your all-in-one workout. This will help boost your endorphins, speed up your recovery, strengthen your cardiovascular system and endurance, and hit any muscles that may have been missed throughout the week.

Here’s your workout:

1) Box step-up: three sets of ten reps for each leg.

2) Kettlebell glute bridge: three sets of 20 reps.

3) Reverse crunches with weight: three sets of 20 reps.

With these helpful exercise tips, you will be able to change up your workouts often and not feel as dependent on HITT to lose weight. t

Visit your local Youfit today to get started on your wellness journey. Learn more at Youfit.com