Ladies and gentlemen, what if we told you that you can slow your workouts down without compromising the amount of fat you burn? When it comes to working out, anything is possible and with low-intensity interval training (LIIT) you can turn it down a notch and still burn a ton of fat.
When we say turn it down a notch, we don’t mean it’ll be easy — LIIT will still get your muscles working and your heart pumping. Some research has shown that LIIT might be one of the safest, if not the most effective way to build muscle and maintain lean muscle mass.
LIIT Workout Routine
Let’s get working and start getting our muscles burning with this LIIT routine to boost fat burn.
- Perform this circuit for two or three days a week, maintaining a rest day in between.
- Perform all the reps and sets as instructed followed by each superset in order.
- You will need a resistance band, dumbbells and a bench.
Dumbbell Knee-Banded Hip Thrust
Directions:
- Sit with your shoulder blades against a bench and bend your knees to plant your feet on the floor.
- Place a resistance band around your lower thighs, right above the knees and hold a dumbbell across your hips.
- Press your heels and squeeze your glutes to lift your hips until your shoulders and knees are in one line.
- Hold this position for a few seconds and lower back down.
- Do 20 reps followed by a rest period of two minutes. Repeat for three sets.
Superset 1: Dumbbell Sumo Squat
Directions:
- Hold a dumbbell with both hands and stand with your feet shoulder-width apart.
- Push your hips back and bend your knees to lower down into a squat, making sure your torso is as upright as possible.
- Hold this position for one second and push back up.
- Do 20 reps followed by a rest period of 60 seconds before moving on to the next exercise.
Superset 1: Seated Dumbbell Shoulder Press
Directions:
- Sit on an incline bench and hold a set of dumbbells at shoulder-height, palms facing away from you.
- Keeping your core tight, extend your arms to press the weights overhead.
- Pause for one second and slowly lower the weights.
- Do 10 reps followed by a rest period of two minutes.
- Return to the first exercise of this circuit and repeat the pattern for three sets.
Superset 2: Dumbbell Single-Leg Braced Deadlift
Directions:
- Hold a dumbbell in your left hand and stand with your feet hip-width distance apart.
- Shift your weight on your right leg and hinge at your hips to raise your left leg as you lower your body toward the floor.
- Pause for one second and come back to the start.
- Do 12 reps and switch sides to repeat. Rest for 60 seconds and continue to the next exercise.
Superset 2: Dumbbell Single-Arm Row
Directions:
- Hold a dumbbell in your left hand and stand with your feet hip-width distance apart.
- Bend your knees slightly and hinge forward, placing the dumbbell in front of you.
- Keeping your core tight and engaged, squeeze your shoulder blade toward your spine and pull the weight back to your chest.
- Pause for one second and lower back to the starting position.
- Do 15 reps and switch sides to repeat followed by a rest period of two minutes.
- Return to the first exercise of this circuit and repeat the pattern for three total sets.
Superset 3: Frog Reverse Hyperextension
Directions:
- Lie facedown on a bench so that your hips are at the end and your legs are hanging. Grab the sides of the bench and bend your knees to bring your heels together.
- Squeeze your glutes and raise your heels to align your knees with your hips and shoulders.
- Pause for one second and go back to the starting position.
- Do 20 reps followed by a rest period of 60 seconds.
Superset 3: Banded Lateral Walk
Directions:
- Place a resistance band just above your knees and stand with your feet hip-width distance apart. Bend your knees slightly.
- Keeping your core tight and engaged, step to the left with your left foot, followed by your right foot.
- Continue for 20 steps and switch to move in the other direction.
- Rest for 60 seconds and then return to the first exercise of this circuit and repeat the pattern for three total sets.
Workout adapted from womenshealthmag.com.
