Thermogenics refers to producing heat, and is often used for drugs. Diet pills that are designed to help you burn calories by increasing your body heat are known as thermogenics.
But I’m not here to sell some fat burner pills. Nope, we’re going to talk about how to increase your body heat – in under 30 minutes – to create a thermogenic effect in your body through exercise!
When you focus on turning up your body heat, rather than looking at calories, you actually burn off MORE fat in a shorter period of time. In a recent study published in the American Journal of Physiology, a group of exercisers lost 8.8 pounds after 13 weeks of exercising for just 30 minutes at a high intensity level. Another group of exercisers lost 8.4 lbs while training for 60 minutes.
So the first group trained half the time as the second group, but lost slightly more weight than the group training twice as long! This just shows you that it’s not about how LONG you workout, it’s about how INTENSELY you workout.
The 30-minute Cut-Off Point
The magic number is 30. Push yourself hard, but stop at 30 minutes. Lets use a sample workout to illustrate what I mean:
- Half Burpees x 12
- Squat Jumps x 8
- Burpees without Pushups x 8
- Squat Thrust x 12
The idea is to perform as many rounds of this routine in a 30 minute period. So lets say you perform 10 rounds in 30 minutes. Your goal now is to go faster, and perform at least 11 rounds in your next workout.
Make it Harder!
So for example you can do 5-10 minutes of hard jump roping to get your body tired, then do the circuit for 20 to 25 minutes straight. Your body will already be tired, so you’re going to have to work extra hard to perform more rounds.
But why are we doing 20-25 minutes of the above circuit as opposed to 30 minutes? Well, remember we don’t want to violate the 30 minute cut off point. That’s the rule. We do not want to go past 30 minutes.
Have fun with this training technique!
Ok, time to go. Have a great weekend.