There are few workouts more perfect than this one for rapid fat loss and muscle gain. The metabolic stress and muscle pumps are just off the charts. It’s simple: perform our 6 movements that collectively work your whole body. Perform each move for as many quality reps as you can in 60 seconds with 60 seconds of rest between moves. You’ll perform this circuit 3 to 5 times based on your schedule and fitness level.
But it’s not easy. In fact, it will test your mind and body to the max. The secret to this workout is the 60-60 interval.
The 60-second work periods provide an ideal time under tension to stimulate muscle growth. They also completely exhaust your anaerobic/glycolytic energy system which maximally depletes the sugar stored in your muscles. You’ll know this is happening if your muscles are getting pumped up like balloons and are burning like hell. The result is an enhanced total body fat loss during rest periods and post-workout, especially when combined with a diet that is lower in carbohydrates (mostly veggies and a little fruit with very limited starches and sugars).
The 60-second rest periods also allow for maximum intensity on each work period. Yes, we’re alternating between non-competitive exercises, but when you’re pushing this hard there is a systemic and cumulative fatigue that builds and quickly impairs exercise performance when the rest periods are too short. 60 seconds is the ideal length to be able to empty the tank each work period without impairing performance on the next exercise.
If you’re someone who typically panics when the rest periods are longer than 30 seconds, please understand that if you’re pushing yourself hard enough you will absolutely need that 60-seconds of rest to survive this routine.
In terms of loading and target rep ranges, you can use heavier loads for slower tempos in the 6 to 12 rep range or use lighter loads for 15 reps or more at a faster tempo. Both options will burn fat and build muscle, but the former is better for stimulating muscle growth and strength gains and the latter is better for burning fat and improving cardiovascular conditioning. Either mix between these tempo/loading options from session to session or even within the same training session for the best results. And if you don’t have the ability to adjust loads, then just keep getting more reps within each 60-second work period.
Recommended Articles For You
It seems hard, but eating clean in Singapore is not impossible, even if you're on a budget.
A look at UFit's newest gym right in the heart of Orchard Road.
Just follow these simple tips to effectively gain muscle mass with a vegan diet.
- July 09, 2017
- Jonathan Kay