Anaerobic workouts can burn just as many calories as aerobic workouts in a fraction of the time. While aerobic workouts involve a steady increase in heart rate over a long period of time, anaerobic workouts require short bursts of intense activity. In combination with aerobic exercise, anaerobic workouts can contribute to an overall fitness program.
Instructions
1. Make sure that you are rested and motivated. An anaerobic work out requires intense bursts of energy. You can't do this if you are feeling tired or lazy. Eat a good meal so you are energized. The goal of anaerobic exercise is to spike your metabolism. You body will continue to burn calories long after your workout is over. Anaerobic exercise also builds muscle, which burns more calories.
2. Start with wind sprints. This is the fastest and easiest way to exhaust yourself in a very short period of time. Find a small hill and sprint as fast as you can to the top. Really pump your arms and legs hard to accelerate all the way up. Jog back down and sprint up again. Do not lose intensity. Go "all out" every time. They are called wind sprints because you should be winded after a few of them. Try to do 10.
3. Hit the bag. If you are a boxer or martial artist then put on some gloves and find a punching bag. Do flurry drills. Get a timer and set it for 30-second intervals. Punch and kick the bag without stopping for 30 seconds then rest for 30 seconds. Try to do 10 of these intervals.
4. Do intense calisthenics. You can try pushups, situps, jumping jacks or a combination. For pushups, do 20 hard and fast then rest for 30 seconds then do another set. Don't cheat. Go all the way down and push all the way up. For situps and jumping jacks go "all out" for 30 seconds then rest for 30 seconds. Don't cheat. Do them as fast and as hard as you can.
5. Pump yourself up with weight circuits. Lifting weights may be the ultimate anaerobic exercise since it requires intense bursts of energy. However, to take advantage of this you must ratchet up the intensity. It is not an anaerobic workout if you spend all afternoon in the gym and rest for minutes between sets. Plan your weight circuit before you begin. Go from one weight lifting exercise to another with no more than a few seconds rest. You can work on opposing muscle groups so your muscles won't all give out at once. For example, do bench presses followed by pullups then squats. Keep going for at least 15 minutes.
Tags: rest seconds, seconds then, then rest, then rest seconds, aerobic workouts