Ok, here’s the secret: to burn fat, take a two-part approach. First, work as many muscle groups as possible. Compound exercises that work multiple muscles across multiple joints are “more effective than isolation exercises at burning fat,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. The more muscle fibres you utilise, the more lean muscle tissue you’ll develop, which will really boost your metabolism. Second, you need to mix cardiovascular exercise with your weight training. Here’s some of the best gym classes that we tried in Singapore that will help you lose the pounds fast.
A high-intensity training workout consisting of exercises done in a circuit, combining 20 sets of 40 seconds work followed by 20 seconds rest to improve endurance and strength.
This promises to help: “bring your fitness to greater heights with interval based training while scaling the wall as fast as you can! Theres probably a reason why Hollywood stars like Jason Momoa (a.k.a. Aquaman) and Zac Efron are big fans of this workout option, and the Journal of Strength and Conditioning Research found that grip strength was predictive of increased strength in push-ups, leg extensions and leg press.
They promise that ” this class improves endurance, coordination and strength for the participant who wants a challenge – no matter if you are a beginner or advanced practitioner.” You’ll get to train under Royston Wee- yes that Royston, Singapore’s very first MMA fighter to fight in the UFC. Expect to shed sweat by the buckets.. and fat in the process.
It which promises to be “an interval class using jump rope cardio drills and skill training to ramp up your endurance and get a great workout while having tons of fun in the process!”
A widely cited study found that jumping rope is one of the most effective cardio exercises out there—and it can whip you into shape with just a few minutes a day of skipping!
If you’re looking for other gym classes that will help you burn fat, here’s other’s which we’ll be getting round to that you might be keen to get to first!
Unlike delicate barre movements, like plie and passe, this class is all about big, badass exercises, featuring ballet-inspired moves only during the warm-up. Done in a circuit, the exercises involve your body weight, free weights and tools like resistance bands and sliders to fire up your core. Everything is fast-paced to raise your heart rate and boost metabolism. The class ends with core-strengthening exercises as well as deep, calming stretches. Your most productive 40 minutes ever.
86B Tanjong Pagar Road, Level 3 (6221-5539) and 5A Stanley Street, Level 2 (6221-9256)
True to its name, its equipment is orange, and so are the lights. Orange light has been found to boost alertness and brain function, so you’ll be especially awake in this gym despite the dimness. As the workouts here are heart rate-based, you’ll need to wear a heart rate monitor around your chest throughout. In 60 minutes, you’ll do a mix of exercises that focus on endurance, strength and power to activate different muscle groups. The aim is to send your heart rate into the “orange zone” (84 to 91 per cent of your maximum heart rate) for up to 20 minutes to trigger the afterburn effect. This gym offers treadmills, rowing machines, suspension training systems, free weights and benches that cater to up to 24 people at one go, and exercise demos are shown to guide newcomers.
#02-01 Robertson Quay (6266-1715) and #01-58 Icon Village (6224-4288)
The workouts are done in 20 minutes, and held every half-hourly. The class size is capped at 10, which means you get plenty of attention from the instructor who goes around checking your form. Don’t worry about not being able to keep up. The exercises come with four progression levels – there’s bound to be one that suits your needs. We love that workout tops and bottoms are provided, and the class is done barefoot on a shock-absorbent floor (no shoes!), so all you need to bring is your willpower. There’s also a fuel bar selling post-workout smoothies if you need a quick replenishment.
From frog jumps to bear crawls and donkey kicks, you’ll be asked to do a series of animal-inspired movements that require nothing but your body weight against gravity. It’s gruelling, but also camaraderie-building as you’ll be toughing it out with 20 or more others. The exercises are intense, and torch every muscle fibre. Be prepared to leave this 30- to 45-minute class feeling completely shagged.
Level 6, Tower 2, One Raffles Place, #06-01 Tanjong Pagar Centre, Level 2, The Heart at Marina One, and #03-05 Raffles Holland V
By Kelvin Tan, Editor for Men’s Health Singapore