Tempo Training For Fat Loss And Endurance

Looking to bust past your plateau? Use tempo training to help build muscle and burn fat.

Tempo training does not get enough love. The first time I started experimenting with tempo training was when I was running strength camps at Cressey Sports Performance. 

One thing I noticed is that tempo training nearly doubled the results and effectiveness of every workout.

Tempo training can help you get past that stubborn plateau, build muscle, burn fat, boost the metabolism, improve aerobic efficient, and strengthen the joints.

The problem is that the average gym goer likes to go one speed- FAST!

While there is a time and last to move fast, there is also a time and place to move slow.

There are multiple ways to work tempo training into a routine, but one of my favorites to utilize is pauses and continuous training.

Continuous training is where you will lower the weight slow for 2 seconds and raise the weight slowly for 2 seconds. ( 2-0-2)

This type of tempo training provides constant tension in the muscles which is used to maximize muscle growth and improve aerobic efficiency.

I love this in my training sessions because while a lot of people may not have time to work on ” cardio”, I get a chance to disguise cardio in with tempo training.

Check out these two levels of workouts below, and if you have never tried this format of training it is best to stick to the easier workout first and then try the more difficult one. Never sacrifice form for quantity of reps  and weight, as tempo training should be done around 40-45% of what you would do normally.

Beginner Tempo Workout 

3-4 Sets 30 seconds of rest between each exercise and no more than 90 seconds after each round.

A1: Bodyweight Squat 2-0-2 x 8-10 Reps

A2: Pushup x 8-10 Reps

A3: Split Squat 2-0-2 8/leg

A4: Front Plank : 5 Breaths

Intermediate Workout 

Perform 2-3 Sets of Each Group With 30 second rest between each exercise and 90 second rest between each round.

A1: Goblet Squat 2-0-2 8-10 Reps

A2: BB Inverted Row 2-0-2 8-10 Reps

B1: DB Step-ups x 10/leg

B2: Pushup 2-0-2 x 8-10 Reps

B3 Side Plank x 5 Breaths

C1 DB RDL 2-0-2 x 10 Reps

C2 Chest Supported Row x 10 Reps

If you have not gave tempo training a shot, give it a try and let me know what you think. Don’t forget to follow me on instagram for other cool workouts and updates @kalantzisga.





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