5 hard workouts that burn fat without losing muscle

In this article, we will focus on metabolic conditioned training (Metabolic Conditioning Workout, MetCon). It sounds complicated, and transferred more difficult, but it has a lot of pluses. Metkon will help you burn more fat than cardio or strength training, and bring your endurance to the next level.

The metkon workout is different from the others

For the first time the term metabolic conditioning appeared in an article Arthur Jones (Arthur Jones) in 1975. he identifiedWhat is the difference between metcon and HIIT, and why do they matter in your training? the conditioned metabolic exercise as the ability to operate at high intensity for a long time.

Catching up on such a system, the athlete must move from movement to movement with minimal rest, adhere to a clear repetition schemes and maintain good technique.

Metkon simultaneously trains strength and endurance, differs little rest time, or lack of it and allows you to pump your body faster than conventional weight training.

In addition, metkone necessarily have the ability to track your progress: note the time or count the number of repetitions and each time doing a bit more than in the past, or to compete with friends.

Why perform metkony

Performing metkony you:

• will force your body to the limit, not using the maximum weight or the risk of personal injury;
• Bleed the endurance, not risking the loss of muscle;
• You lose more fat than the same time, cardio or power loads.

StudyHigh-Intensity Intermittent Exercise and Fat Loss 2011 showed that vysokointensivye workouts are very effective for getting rid of excess weight, especially visceralEffects of high-intensity exercise training on body composition, abdominal fat loss, and cardiorespiratory fitness in middle-aged Korean females fat growing on the internal organs.

In addition, after a very intense workout, you are released growth hormones. Therefore, if you give everything to the full, you can lose many times more fat than the same time spent on the elliptical trainer.

What metkony worth a try

Try one of these workouts next time when you come into the hall. In order not to die right in training, finish it and get all the benefits, scale load. The description of each set we will indicate how to change it.

1. Fran (Fran)

21-15-9 reps of the following exercises:

• thrusters barbell weight 42.5 kg;
• pull-ups.

You run 21 thrusters and 21 pull-ups, then 15 and 15 pull-ups thrusters, Thrusters nine and nine pull-ups. No rest.

Exercises

thrusters

Kipping pullups (a buildup)

pull butterfly

CrossFit athletes perform pull-butterfly, as it greatly increases the speed. But if you're a fan of rigorous exercise, and do not intend to compare your time with those who pulled Kipping and butterfly, do strict pull.

How to scale

• Change the weight of the barbell under their capabilities so that you can pick it up without stopping 8-10 times. This can be an empty weight of the neck 20, 15 or 10 kg.
• If you can not catch up, try to pull a rubber band-expanders or horizontal pull-ups on the bar or rings.

2. Intervals on an exercise bike

This is one of the original Tabata workoutsWho researched Dr. Izumi Tabata. First make a workout: exercise bike pedals rotate at a calm pace. Then follow the complex:

• pedal simulator for 20 seconds;
• rest 10 seconds;
• follow eight such rounds, it will take 4 minutes.

It should be understood that the 20 seconds you pedal at maximum capacity. Imagine that your life depends on the speed, and issue all that capable.

3. Test for partners

Twenty minutes AMRAP (as many round as possible - «as many reps as you can"). You need to make as many rounds in 20 minutes.

• 10 strides weight;
• 10 Bulgarian squats with weights on the chest (10 on each leg);
• Thrusters 10 with two weights;
• 10m bear the sinking.

This complex is to be performed with a partner. You start to do the exercises, and when get tired and stop, start your partner. You relax all the time while he was doing, and then, when he gets tired, you go on. So you are enjoying 20 minutes, and then compare the number of laps, which made every one of you.

Exercises

Mahi weights

Bulgarian split squats with weights on his chest

Thrusters with weights

Bear excavation

How to scale

Take the weight easier. You have to make 10 swings weights without stopping the selected weight.

4. training camp

At each exercise is given for one minute. You have to do as many reps per minute, you can. Then you just go to the next exercise, and so on until the end, until you finish the round. After a round you rest for one minute, and then start over again. All you need to do three rounds:

• rowing;
• throws medicine ball weighing 9 kg of the wall at a height of 2.7-3 m;
• Sumo Stanovaya thrust with a thrust rod to the chin; weight - 35 kg;
• jumping on the pedestal height of 50 cm;
• shvung a bench barbell weight of 35 kg.

Exercises

Rowing

throws the ball

Sumo Stanovaya thrust with a thrust to the chin

Jumping on a curbstone

Shvung a bench with a barbell

How to scale

• Take a medicine ball weighing 6 kg and throw it a little lower - at a height of about 2 m.
• Perform deadlifting sumo with a thrust to the chin and a bench shvung stamped weight of 20, 15 or 10 kg.
• Make zashagivaniya on the pedestal instead of jumping.

5. Metkon with the weight of his body

Ten minutes AMRAP. No shells, only the horizontal bar.

• 5 pull-reverse grip;
• 10 Indian pushup;
• 15 sit-ups to jumping out.

Exercises

Reverse grip pull-ups

Indian pushups

Squats with jumping out

How to scale

• Tightens with ribbon-expanders under the soles or follow horizontal pull on the rings or the bar low.
• Replace push-ups on Indian classical. Try to do them proper technique.
• Instead of sit-ups to jumping out perform conventional sit-ups.

Create metkony and how often they perform

If you have tried all of these workouts and you want more, you can make yourself metkony. In workout is best to include polyarticular movement, that is, those that involve many muscles of the body. For example, thrusters, throws the ball, shvungi, burpee, Exercise with weights: tremors or mahi.

Movements should not be too hard: the increasing fatigue will not let you do them with the right technique, which can lead to injury.

In metkonah frequent jumping, boxing, double jumping rope, medicine ball throws on the wall. You can also add cardio like running, rowing, eyrbayka or pushing the sled. The only requirement: they must be carried out with high intensity.

As for the rest, it is possible either to exclude it, or set a clear period of from 30 seconds to 1 minute.

You can make your training only metkonov or perform such a complex in the end, after a core strength training. And do not worry if at first you stop because nausea or underdo exercise due to muscle failure. Just make sure that over time, the number of repetitions in the same metkonah grows - which means that you are on the right track.