Winter weight gain is almost inevitable and has several science-backed reasons behind it, according to Science Daily. But don’t worry, even if you gained a few pounds during the cold and dark season you will be able to shed them in a few weeks using this intense workout. It will help you not only to lose weight but also to tone up your body in all the right places. Practice it regularly and by the time the bikini season arrives, you will look stunning.
Post-Winter Weight Loss Workout Plan
Cardio HIIT: 3 Days a Week
Cardio is the best form of exercise for weight loss because it burns fat faster and better than any other method. What’s even better is that this part of your workout can be extremely versatile. In fact, you should practice different activities so as not to get bored with your routine and lose motivation.
The most important thing about this part of your weight loss workout plan is to apply the HIIT (high-intensity interval training) principle to your cardio workout. If you are a beginner, start with a 1:3 ratio. This means that you run/climb/jump with the maximum intensity that you are capable of for thirty seconds, then slow down (but don’t stop!) for ninety seconds.
The exact form of cardio exercise that you choose doesn’t really matter because all of them are effective. However, you definitely should make use of a treadmill, stair mill, and other variations of exercise equipment for losing weight at home. These are machines that will help you achieve the best results because they tone your muscles as well as help you to burn fat. Working out with a machine also makes it easier to retain your motivation to exercise.
Body Shapers (practice on non-consecutive days)
If you want to have a bikini body, thirty minutes of cardio a day isn’t going to be enough to achieve the required change, even if it’s HIIT cardio. You also need to practice specialized exercises that will help you to shape and tone specific parts of your body.
Work them one at a time on non-consecutive days, for example:
- Mondays: shaping workout for arms and chest
- Wednesdays: toning abs and core
- Fridays: booty-sculpting workout + leg toning
Research similar free exercise ideas in order to diversify your workouts. And remember that as you progress, you should do 3-4 repetitions of ten-minute exercise plans. Weight loss and body toning require a lot of work and time, so plan your schedule accordingly. If you don’t increase the intensity of your workouts, you will quickly reach a plateau and not progress.
Strength Training: 3 Days a Week
On the days when you aren’t doing cardio you should be doing resistance training. This is as effective for weight loss as aerobics, but more effective for shaping up. Note that lifting weights won’t burn as much fat in one go as a cardio HIIT session. However, muscles burn more fat by default, and strength training enables you to grow muscles, thereby providing your body with tools to metabolize fat faster even when resting.
Strength training should follow a similar format as the shaping exercises described above. This means that you should only work one muscle group at a time. Stick to professional bodybuilding workouts on these days and use dumbbells and specialized gym equipment.
A huge benefit of regular strength training is that it will give you muscle definition. Do these exercises diligently for a few months and by the time you don a bikini, you will look as stunning as any model. In fact, you will look better as the majority of models are rather unhealthily thin and don’t have much in terms of muscle mass.
Weight Loss Workout Plan to Use After Winter: Final Tips
The most important rule to follow when you are trying to lose weight is that you need to increase intensity regularly. If after your workout you’ve barely broken a sweat, you will have wasted your time.
Instead, you need to push yourself to the limit, and then stretch this limit a bit further each and every week, whilst taking care not to push yourself too far at the beginning. From then on, you should add a repetition each week.
Always have at least one day of rest each week to allow your body to recharge. On this day you should practice some deeply relaxing yoga. You should also consider finishing your more intense daily workouts with a ten-minute relaxing yoga sequence that will allow you to stretch and reduce muscle soreness.