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I apologize to all my reader for error sentence because I'm Thai, my English skill is quite poor.
This 25 minutes workout is designed to reshape the glute muscles, lift the buns, and develop a toned, curvy backside through a combination of standing Pilates exercises and concentrated floor moves.
About Pilates: Pilates is a physical exercise routine that may help build muscle strength and flexibility in different areas of the body, such as arms, legs, abs and butt. About Instructor: Cassey Ho is a Pilates instructor, YouTube fitness Guru, healthy living blogger, and designer of oGorgeous yoga bags.
I really like this workout, have you personally done it for a month or two and noticed significant results?
Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. January 24, 2014 By Tony Schober, CPT Think exercising in the fat burning zone is the best way to burn fat? The fat burning zone is the idea that by exercising at a particular heart rate, typically between 55-70% of your max heart rate, you can burn more fat during your workout. While it is true that you burn a higher proportion of fat during your workout when exercising in the fat burning zone as compared to levels higher than that, a higher proportion during your workout doesn’t automatically equal more fat loss at the end of the day.
If we wanted to burn the absolute highest proportion of fat, we should just rest, as that will predominantly use fat for fuel. What do you think is going to burn more fat over time: 1 hour of exercise at 60% max heart rate in which your burn 400 calories, or 30 minutes of high-intensity interval training at 90-100% of max heart rate in which you burn 600 calories?


When comparing a 15 week HIIT program to 20 weeks of heart-rate training, the HIIT program produced a more significant reduction in body fat, even when exercising for a fraction of the time [1]. Now, before we completely demonize low to moderate-intensity exercise, we should make note that there is a time and a place for targeted heart rate training.
For example, if your goal is to be a long distance runner, then it would likely serve you better to do some energy system training at the heart rate you will running at.
In addition, there are only so many days a week you can include high-intensity exercise before you start causing excessive wear and tear on your body. Personally, I’d rather cut a little food out of my diet than have to spend another hour each day exercising, but some people thrive on more activity. If your goal is to lose the most fat possible, take yourself beyond the fat burning zone, and focus on total calories burned. Share your name and email and I'll send you a FREE copy of my eBook - The 10 Forgotten Rules of Weight Loss.
Use of this website and the information contained herein does not create a doctor-patient relationship.
The answer is the latter, as it will have created a larger energy deficit at the end of the day. Whether or not you should do it will mostly depend on your fitness goals and exercise program. While HIIT does improve both aerobic and anaerobic capacity, sport specific training will be more beneficial.


It enables you to do more exercise, and burn more total calories so that you can maintain an energy deficit for weight loss.
When I’m working out my highest I’ll hit is 170-175, should I be hitting higher?
Before doing this exercise we should warn you that you might not be able recognize your butt after a month of doing this routine!! Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. It burns very little calories when compared to how many your body burns the rest of the day.
Fuel substrate use during exercise has very little effect on fat loss – calories burned is the major determining factor.
We’re talking maybe 500 calories burned during your workout, but thousands the rest of the day.



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