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Weight Loss Full Body High Intensity Blaster

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
57 minutes/day
Good for
Lose Weight, Fat Loss
Equipment
Bodyweight, Barbell, Medicine Ball, 1 x Dumbbell, 2 x Dumbbell, Conditioning Rope
Statistics
Average Cardio Intensity
60%
Average Exertion
60%
Description

One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation. 

This time you are going to move your all body at the same time to increase energy expenditure and make your workout be more effective on your way to loose weight.

High intensity workouts are very important to trigger some responses and adaptation in several systems of the body that otherwise it wouldn't be possible. Hormonal, nervous, muscle and circulatory system demands will be high in this endurance strength metabolic workout. 

Like achieving most objectives and develop capacities, weight loss is linked to several different stages of workouts, each one with a different goal but all pointing in the some direction: raise your BMR (basal metabolic rate) by increasing muscle fibers so even when you are sleeping you are burning more calories then usually. With muscle vascularization you can better metabolize your fat. 

Here is a example of a workout to help you loose weight.

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Full Body

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Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Lizard Walks demonstrationPlay Lizard Walks demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Medicine Ball Squat Throw demonstrationPlay Medicine Ball Squat Throw demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
3 sets, 20 reps, (rest 30s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Rope Wave demonstrationPlay Rope Wave demonstration
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/24/2019, UTC


Last Updated: 2/13/2020, UTC

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