Burn Butt and Hip Fat with Shuttle Runs
Are you still trying to burn butt, hip and thigh fat? How about your total body fat? Shuttle runs are proven fat burners and are time efficient exercises—meaning you will get maximum fat-burning benefits in less time.
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.
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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!
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My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
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4 Leg Fat-Burning Jump Exercise Tips
Jump exercises or plyometrics, burn fat and give you more shapely, toned legs.
If your exercise program is stalling your progress, ramp up the intensity of your workouts. Jump exercises are good examples that help you burn more fat and lose more weight—sooner!
If you have been doing your squats, lunges and step-ups that’s great. Keep doing them. But, you need to mix it up a little with some jump training. Jump training has many benefits which include: burning body fat, strengthening bones and increasing power.
Plyometrics is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises.
Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury. And, you should have good core and lower body strength to reduce chances of injury.
Here are 4 Leg Fat-Burning Jump Exercise Tips:
1. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done. Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week.
2. Do at least one workout a week that includes mainly jumping exercises. Squat jumps, tuck jumps, cone jumps, jumping jacks, jump rope and pike jumps are some examples. Full speed jumps will give you more fat loss and weight loss.
3. Include at least one jumping exercise in your regular workout routine.
4. If you need a change up from jumping, run sprint intervals. Sprints are also top fat-burners and body-sculptors.
Do no more than 2 jump training workouts a week.
If you need help speeding up your metabolism, get my Free women’s fat loss guide 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!
Top Fat Burning Cardio Exercise
Burn more fat with your cardio exercise without getting bored! Its simple to do, won’t take much time, but it will be very tough to do. Here it is: run on grass or sand! And, if the wind is blowing in your face, that’s even better!
You will burn more fat and sculpt your body faster by running on the ground. You don’t need a machine to do cardio! Have you ever tried doing 20 minutes of running intervals on grass or sand? You should. If you get through one week (3 sessions) of these cardio intervals, you will see the results!
When you have a choice, run outside on grass, sand, etc. (not pavement, asphalt or other hard surface). Why? Because its tougher—you have to supply all the momentum and force with no help from machines! This will cause you to burn more calories during and after your workout.
Research says that you will burn 10% more calories by running on the ground. I believe its probably more when you figure in wind resistance and natural land inclines.
Get the most fat-burn and calorie-burn from your workouts—do your cardio workouts outside! Running outside is definitely my first choice and sprint intervals (20 minutes in some form) is the cardio workout I do the most. It works—much better than cardio on machines!
Another effective form of cardio exercise is bodyweight cardio. Pick strength exercises like squats, step ups, squat jumps, pushups and planks and do 20 minutes of cardio. You get both strength and cardio benefits.
Ditch the machines and do tougher, more effective cardio on the ground! The body fat will melt off!
Get your free women’s fat loss guide 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!
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