For a dream figure on the beach, count at least 3 sports sessions per week. The ideal would be two cardio sessions combined with two muscle building sessions. It is best to spread the workouts over different days of the week or to do the cardio sessions after muscle building.
It is not essential to have a gym membership. Interval training is the most effective for cardio and for improve your endurance. Indeed, it allows you to burn 36 times more fat than with normal sessions. HIIT (High Intensity Interval) training is the magical type of training for effectively and quickly burning fat tissue.
After a very intense effort of 4 minutes with a very high heart rate, follow 3 minutes of “intervals” or recovery by practicing slower cardio exercises. Running, sprinting, cycling, combined with exercises such as burpees or jump squats, increase the heart rate. 10 – 20 minutes is enough to stimulate muscles and burn fat. The sequence can be repeated 4 to 6 times, for example during a running, cycling or cross-trainer session.
In terms of muscle training, take into account the major muscle groups when doing basic exercises. An effective full body workout (here you will find workout programs) is suitable for beginners as well as advanced athletes. Strengthening the legs, glutes and back using exercises like deadlifts, squats and bench press burns maximum calories, while strengthening the entire body. And to get a flat stomach, also practice exercises that mobilize your abs. As part of our “Empower your Body challenge”, personal trainer Erik Jäger has created special exercises for you, which he then explains in the videos above.