Today’s fat loss workout combined rope training with 1 arm kettlebell swings, alternating from one exercise to the other with limited rest intervals.

I recently started using a heart rate monitor to keep my intensity higher, making sure to keep my HR elevated as much as possible.  This allows me to get more work done in a shorter time and burn more fat.

Last Saturday was my first workout with it and it had me burning about 422 calories in just 23 minutes!  Not too bad.  Of course, I hadn’t fully recovered from the previous week’s workouts and it didn’t take too much to get my heart rate up and burning lots of oxygen.

In the video you will see one of the rope exercises that I really enjoy.  Besides being a total body exercise, it really challenges my core.  Anything that trains your abs and burns plenty of calories at the same time has to be good!

I alternated the rope with doing the kettlebell swings – just a few exercises that hit lots of muscles.  Are you seeing a theme develop in my personal fat loss journey?  Using multi-joint exercises with little rest and high intensity, as measured by HR percentage.

This workout lasted 30 minutes and burned 464 calories according to the monitor, with an average HR of 82%.  So I got my cardio training along with a bit of strength work with the kettlebell, all at the same time.  Wore my Vibram five fingers to train my feet.

I didn’t spend 2 hours in the gym doing a workout that many people find incredibly boring – probably why so many people just give up, because they don’t have enough time.

These type of workouts can be done with sandbags ,kettlebells, ropes or even dumbbells and your own bodyweight.  The trick is to get a lot of work done in a short amount of time, gradually increasing the intensity as you get in better shape.

Oh yeah, because I’m using some resistance my muscles have more shape than if I just walked on a treadmill.  Definitely going to be a little leaner this Summer.  Check out Art of Strength for more rope training.

Get moving!

Brian

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