10 Minute Shuttle Run Workout Torches Fat
Shuttle runs are proven fat burners and are time efficient exercises—meaning you will get maximum fat-burning benefits in less time.
Don’t let your metabolism get sluggish or slow down. The number one reason that womens’ metabolisms slow down is loss of muscle mass. Save your muscle mass with short, effective interval cardio workouts like shuttles.
Muscle tissue is the most metabolically active tissue in your body. Your body has to work harder to maintain muscle mass. So, muscle mass is your top fat-burning tool. Work hard to build and maintain your body.
Circuit weight training workouts with light weights increase growth hormone in your body. Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
Intense interval cardio exercises such as sprints and shuttles also increase growth hormone release.
Heavy weight lifting (you won’t get bulky) will give you exercise-induced testosterone increases, which will help you build muscle mass.
“As women age, their metabolisms slow down, mainly because they are losing five or six pounds of muscle each decade starting in the mid-20s,” explains fitness expert Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts.
“There’s no reason you can’t have the same metabolism in your 30s and 40s that you had in your 20s,” stresses Pamela Peeke, M.D., author of Fight Fat After Forty.
Use shuttle runs to add variety to your cardio workouts, burn fat faster and really lean and tone your body.
Shuttle runs are effective fat burners because of at least three mechanisms:
1. Interval cardio - Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health.
The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.
2. Speed – Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint).
Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don’t have to be fast, just run as fast as you can during the shuttle.
3. Sudden changes in direction – This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.
Try these 2 shuttle runs for cardio in your workouts to burn more fat (run on grass or rubber surface):
Speed Shuttle Drill or 5-10-5 Cone Drill – Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.
Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That’s one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session.
Speed Endurance Shuttle Run – Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Add shuttle runs to your exercise mix and you will start to see your body toning up faster.
Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!
“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
Motivation to Burn Body Fat on Black Friday?
You might get motivation to burn body fat while shopping on Black Friday……How?
Go try on clothes to see how they fit. According to an article in Fitness Magazine, 88% of women say a shopping trip to buy clothes “woke them up” about the size of their bodies.
Wait there’s more….41% say they started working out after a clothes shopping trip (20% of those actually stayed with their workout programs)!
And, the body parts these women most wanted to improve: waist, butt, legs and hips….not surprising…..
Here’s how to do just that: start today shaping your body with these workouts:
Try these 2 shuttle runs for interval cardio in your workouts to burn more fat (run on grass or rubber surface):
Speed Shuttle Drill or 5-10-5 Cone Drill – Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.
Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That’s one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session.
Speed Endurance Shuttle Run – Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.
Here is a good 30 minute strength circuit workout for you to do:
Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 4 times.
1. Dumbbell squats (1st and 3rd sets), Dumbbell front lunges (2nd and 4th sets) 10 reps, moderate pace
2. Dumbbell chest press on swiss ball, 10 reps, moderate pace
3. Dumbbell bentover rows, 10 reps, moderate pace
4. Dumbbell step ups (knee high platform), 10 reps each leg, moderate pace
5. Dumbbell standing shoulder press, 10 reps, moderate pace
6. Bodyweight or dumbbell squat jumps, 10 reps, fast pace
You can do this workout anywhere, anytime and you’re finished in 30 minutes!
Get your FREE Fat Loss Workouts below:
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“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
Weight Loss with Fat Loss Improves Quality of Life
Don’t try those desperation quick weight loss programs out there! Weight loss is not important enough to risk your health.
Note: There are some great rapid fat loss programs that are part of long-term fat loss and weight loss programs. These programs do not apply to this article. Here is my FREE rapid fat loss program.
I include my quote at the end of every post:
“Exercise is not my life…..exercise makes my life better!”
You may need to change your attitude about weight loss in general. You have to burn fat if you want to drop pant and dress sizes for good.
Quality of life is what really matters. Make your long-term fitness commitment based on quality of life and you have a great chance of succeeding with your fat loss and weight loss goals!
I have research (and experience) to back me up……
In a Prevention magazine article, researchers found that 34% of women ages 40 to 60 were more likely to stay with an exercise program if the goal was “overall well-being.”
And, I have always said that fat loss is more important than weight loss. Fat loss takes longer to achieve and permanently changes your body’s composition (more lean mass, less fat mass) with a regular strength and interval cardio exercise program.
Yo-yo dieting is dangerous stuff! Just read on…….
Commercial weight loss program advertisements make it seem as though the most important thing in your life is using “their diet program.” The most important thing is YOUR HEALTH! And, your health far outweighs any diet program!
In fact, your health depends on a commitment to healthy, managed nutrition, regular exercise and healthy lifestyle habits.
Advertisements such as “lose 30 pounds in 20 days,” sends a message that has a short-term solution to your weight problem. Weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism).
You also might be very ill after losing that much weight in such a short period of time. Medical and fitness professionals agree that a sound exercise and nutrition program is one in which you average 2 lost pounds per week. You are likely to lose 6-8 pounds the first week of your program.
Burning fat mass will eventually give you the lean, healthy body you want and need! You will then have a PERMANENT SOLUTION TO YOUR WEIGHT PROBLEM!
It’s not going to help you much if your body looks good (for a while) but your health and quality of life suffers! Exercise hard and smart. Build a foundation for your body.
There are no quick fixes for building your lean and toned body!
Download your FREE 14-Day Accelerated Fat Loss Program and start changing your body faster!
“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
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