Subscribe To The Awesome Newsletter For A Free 5% Off Coupon!**Conditions apply, see welcome email after subscribing for complete details. This kind of workout elevates your metabolism even after exercise so you burn more calories all day.
To perform HIIT, the American Council on Exercise recommends warming up with light cardio such as walking, then alternating one-minute intervals of exercise at near-maximum exertion with two-to-three-minute intervals of recovery at a moderate pace. Because HIIT is so intense, ACE advises limiting this exercise to two weekly sessions, and taking a break every six weeks. Typically, a 160-pound person burns about 606 calories per hour jogging at 5 mph, or 657 calories per hour on a stair stepper.

Other vigorous cardio options include swimming laps, cycling at speeds faster than 10 mph and taking a high-impact aerobics class. For reference, consider that 1 pound of fat contains about 3,500 calories, which you can potentially lose with five to six sessions of vigorous cardio.
These and similar compound exercises -- which involve bending more than one joint -- not only shape muscle, but they burn more calories than isolated exercises such as leg extensions to further aid in fat loss. You can perform these moves using only your body weight, or hold a dumbbell in each hand for greater resistance. Stretching is not mandatory, but if you choose to do it, warm up first with light cardio to help prevent muscle strain.

For proper balance and increased calorie burning, perform resistance exercises for your entire body -- not just your hips and thighs -- two to three times per week. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.

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