It’s chilly outside but you still want to lose weight. No problems, here are a couple of workouts you can do to burn more calories indoors.
Keep fit indoors this winter.
Clients are asking what they can do indoors to keep dry and warm now that winter is here.
The following training workouts can be done either on a cycle or a treadmill depending on what you might have at home.
If running or cycling indoors, make sure that there is enough airflow to stay cool so that you don’t overheat, and drink plenty of water.
The session should take you about 15 to 20 minutes inclusive of the warm up. If you hit the high intensities, there’s no need to go longer than 20 minutes.
Enjoy!
60/60 Interval workout
Warm-up: 5-10 min of light intensity cycling/walking low resistance
Work: 60 seconds at 90% VO2max (RPE =Very Hard) sprinting or running with increased resistance
Relief interval: 60 seconds at 35-40% VO2max (RPE=Light), walking
Work/rest ratio: 1 to 1 ratio
Total time: 15 – 20 minutes
RPE – Rate of Perceived Exertion
90/30 Interval workout
Warm-up: 5-10 min of light intensity cycle
Work: 90 seconds at 90% VO2max (RPE=Very Hard) sprinting or running with increased resistance
Relief interval: 30 seconds at 35-40% VO2max (RPE=Light), with reduced resistance
Work/rest ratio: 3 to 1 ratio
Total time: 15 – 20 minutes
Training notes
Slightly more calories can be burnt using the 60/60 workout (150 kilocalories) than the 90/30 workout.
Want to burn fat and lose weight?
To burn more fat, burn more calories at a comfortable but challenging intensity.
There is an optimal exercise intensity for fat oxidation so follow these guidelines to burn fat and lose weight.
Trained individuals
59 – 64% of maximum oxygen consumption (VO2max)
General population
47% – 52% of VO2max
Research statistics
Experiment results are shown below from Dr. Len Len Kravitz, Ph.D. using the exercise physiology lab at the University of New Mexico.
| Intensity | %VO2 Max | Total Kcals | Fat Kcals | Carbohydrate Kcals |
|---|---|---|---|---|
| Some What Hard | 66% | 219 | 35 | 184 |
| Hard | 74% | 249 | 30 | 219 |
| Very Hard | 83% | 275 | 22 | 253 |
What do these values mean?
To burn more fat, burn more calories at a comfortable but challenging intensity.
Enjoy!