What is active rest you ask? Well, in a nutshell it means your muscles will be resting between sets, but not necessarily your heart. In order to ensure that a sufficient amount of calories will be burned during a workout, we need to keep that ticker ticking!


THE ACTIVE REST STRATEGY:


In order to burn fat effectively you need to make sure your body releases fat from your fat cells, and then actually burns it as energy. HIIT (high intensity interval training) is a great way to ensure that fat is freed up, but it doesn’t necessarily mean that all of it will be burned as energy, there is still a chance it might actually be stored as fat again, and that’s the last thing we want, especially after doing all that hard work!


Steady state cardio can be a great way to ensure fat burning, after the fat is freed up through HIIT training, we can then hit the cardio section at a slow steady pace to ensure more fat gets burned.


We are going to start with HIIT by focusing on weight training combined with active rest in order to ramp up our heart rates. After 40 minutes of intense training, we hit over to the cardio section for 20 minutes of steady state cardio to ensure optimum fat burning.


THE ACTIVE REST WORKOUT:


ACTIVE REST DAY 1: CHEST AND BACK


Exercise
Sets
Reps
Rest
Dumbbell flat bench press
4
10-12
45 – 60 sec
With
Kettlebell swings
4
25
45 – 60 sec
Incline dumbbell flyes
3
10-12
45 – 60 sec
With
Medicine Ball Slams
3
15
45 – 60 sec
Machine Chest Press
3
10-12
45 – 60 sec
With
Jump squats
3
25
45 – 60 sec
Barbell Rows
4
10-12
45 – 60 sec
With
Jump Ropes
4
60 Sec
45 – 60 sec
Pull Ups
3
Max
45 – 60 sec
With
Burpee’s
3
15
45 – 60 sec
Seated Cable Rows
3
10-12
45 – 60 sec
With
Box jumps
3
15
45 – 60 sec
Treadmill 20 min moderate jog / run
20 min

ACTIVE REST DAY 2: LEGS AND SHOULDERS


Exercise
Sets
Reps
Rest
Barbell  squats
4
10-12
45 – 60 sec
With
Rope jumps
4
60 Sec
45 – 60 sec
Leg press
3
10-12
45 – 60 sec
With
Dumbbell clean and press
3
15
45 – 60 sec
Dumbbell lunges
3
10-12
45 – 60 sec
With
Mountain climbers
3
60 sec
45 – 60 sec
Arnold presses
4
10-12
45 – 60 sec
With
Jump squats
4
25
45 – 60 sec
Dumbbell lateral raise
3
10-12
45 – 60 sec
With
Burpees
3
15
45 – 60 sec
Barbell upright rows
3
15
45 – 60 sec
With
Box jumps
3
15
45 – 60 sec
Cycle
20 MIN

ACTIVE REST DAY 3: ABS, CALVES AND CARDIO


Exercise
Sets
Reps
Rest
Decline crunches
4
20
45 – 60 sec
With
Rowing machine
4
60 Sec
45 – 60 sec
Hanging leg raises
3
20
45 – 60 sec
With
Running on treadmill
3
60 Sec
45 – 60 sec
Ball crunches
3
20
45 – 60 sec
With
Mountain climbers
3
60 sec
45 – 60 sec
V- Sit Ups
3
20
45 – 60 sec
With
Jumping Lunges
3
15 Per Leg
45 – 60 sec
Standing Calf Raises
3
60 Sec
45 – 60 sec
With
Jump Rope
3
60 Sec
45 – 60 sec
Seated Calves
3
15
45 – 60 sec
With
Box jumps
3
15
45 – 60 sec
Stepper
20 min

ACTIVE REST DAY 4: ARMS


Exercise
Sets
Reps
Rest
Barbell curls
4
12
45 – 60 sec
With
Dumbbell step ups
4
12 per Leg
45 – 60 sec
Dumbbell incline curls
3
12
45 – 60 sec
With
Barbell Clean and Press
3
15
45 – 60 sec
Rope curls
3
12
45 – 60 sec
With
Mountain climbers
3
60 sec
45 – 60 sec
Overhead tricep extensions
4
12
45 – 60 sec
With
Rowing machine
4
60 Sec
45 – 60 sec
Pressdowns
3
12
45 – 60 sec
With
Medicine ball slams
3
60 Sec
45 – 60 sec
Tricep Dips
3
12
45 – 60 sec
With
Jump Rope
3
60 Sec
45 – 60 sec
Rowing machine
20 min


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