Leg Training, Fat Burning and Conditioning in 16 Minutes
Leg training can be brutal. But it’s also extremely effective when it comes to fat burning, muscle building or just increasing your fitness level.
Here’s a very short leg routine and lower body cardio routine I did today (based on the Tabata protocal I discussed in previous posts on high intensity interval training).
If you’re up to it, of course.
You’ll be in and out of the gym in no time. It’s very simple. It’s also pretty brutal. But it gives you results. And isn’t that what you want?
First, because of the cardio portion, I limited my leg training to one exercise, the barbell squat.
I did two easy warm up sets and then followed that with 10 sets of 5 reps each with the same weight, resting only 30 seconds between sets. Like this:
Barbell Squats – 10 x 5 (30 seconds rest between sets) The last set should be very near your limit.
I then rested 2 minutes and did the following cardio routine.
- Jumping Jacks
- Bodyweight Squat
- Burpee
- Mountain Climbers
- Lunge
- Sprint in Place (knees high)
- Side Hop
- Plank
Each exercise lasted 20 seconds (going all out for the entire 20 seconds) followed by 10 seconds of rest (again, based on the Tabata protocol I talk about in a lot of my cardio articles).
It would take you four minutes to complete a circuit. If you can do more take a minute or two of rest and run through it a second or even third time. If you dare.
Let me know what you think.
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