One of the most effective forms of exercise to lose fat is called Peripheral Heart Action Training or PHAT. This is a method that has been around for a long ass time, but has had many different variations over the years. It's similar to circuit training...but different. It's more thought out than throwing a bunch of random exercises together and calling it a "circuit".
To save you from the boring, technical stuff, it involves the technique of alternating from upper body exercises, to lower body exercises. The idea is that you shunt the blood throughout the body from going from an upper body exercise to lower body, back to upper and then back down to lower, etc.
This method decreases lactic acid buildup (the burn) and allows you to do more work in LESS time. it helps your heart to get stronger because it has to continuously pump blood throughout your entire body. It's a great combination of strength training and cardio to help you build muscle and burn fat in the same workout!
It's a win/win, right?
I personally use this method with my clients for amazing results. It helps to keep the heart rate elevated throughout the workout but also allows your muscle groups to rest while the opposite group is working hard.
Plus, it allows for almost limitless options when it comes to workouts.
So what are some simple workouts that you can do using this method?
Look no further!
Below I'll give you a simple routine that you can do at home with just your body to get you maximum results in minimal time. Because who wants to workout longer than they have to, right?
Bodyweight PHAT Workout:
Perform each exercise for as many reps as possible in 60 seconds before immediately going to the next exercise. Go through all 5 exercises before resting for 60 seconds. Repeat this 3-5 times.
1. Squats - Stand with feet shoulder width apart. Shift weight back into heels and lower as if you are sitting into a chair
2. Pushups - Set hands armpit width apart. Brace abs and squeeze glutes. Lower as far as possible and press back up. Drop to knees for modification.
3. Crunches - Lying on your back, bend knees and raise chest to ceiling while keeping your head looking up. Exhale on the way up and slowly lower yourself back down.
4. Y Shoulder Raise - Lying on your stomach, position arms in Y position and squeeze your shoulder blades together for the entire duration.
5. Jumping Jacks - Starting with feet together, jump your feet outwards and raise arms to the side all in one motion. Return to start and repeat in a quick motion
There you go! Hope this helps give you a simple idea of how to start incorporating PHAT into your routine. If you have any questions, feel free to send me an email or message on social media :)