You want to burn fat. Not muscle.
Here’s me, after my 15KM run around Kuala Lumpur with my running buddies at Padang Merbok. Aerobic exercise is great for flaying excess calories from the week’s feasting but believe me, you need a lot more work, once you hit 40, to keep that tight body! So, what I do is cardio (run) followed by a short HIIT workout to really get into that final fat burning zone.
HIIT, or high-intensity interval training, is a training technique with quick, intense bursts of exercise, followed by short, recovery periods. If you add this to an already tired body (like one which ran 15K) you will see great effects. The idea is to pump that heart rate up, in short bursts.. rather than a consistent pace.. like what you do when running. Using body weight, it builds your core and strength too. This type of training gets and keeps your heart rate up and burns more fat in less time. A high-intensity workout makes your body ask for more oxygen. This kind of oxygen deficit due to intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
I have shortened this video for ease of recording purposes, but you really need to do these exercises for both legs (alternating) and at least 20 reps each. Do this for 4 sets of movements, and tell me you’re not knackered by the end of it, especially the lunges and sumo, which are killers.
TIP : Come to the second set, instead of a push up, try chest to floor- ie. completely flat and then pushing yourself off the floor – this is harder than a push up as you are completely down on the ground and when you are tired, gravity is an evil beast that sucks you to the floor! Try it 🙂