Total body training, what is it and how to practice it at home to lose weight effectively but tone up at the same time?
In this article you will see how to achieve an effective total body workout, and all the tricks to promote weight loss and burn more calories with this type of workout.

First of all, by total body training we mean a training, generally with a free body but also with weights or elastic bands, which allows you to train the whole body in a single session.

If you train at home, there are two total body workouts that I recommend you try or alternate if your goal is to lose weight and remodel yourself .

Total body hiit workouts and total body barre workouts.

TOTAL BODY HIIT WORKOUT

• To be effective, these workouts must be short, that is, they must not exceed about half an hour.

  Therefore it is useless to choose a high intensity workout if it lasts three quarters of an hour or an hour, because doing more does not mean doing better. On the contrary. The risk is to burn out, increasing stress levels that block weight loss by affecting the body’s ability to burn more calories. After a certain moment, our body reduces energy expenditure through a specific protein , an immunoglobulin which also intervenes in cases of fasting and which regulates our ability to burn energy. At the same time, the more tired we get, the worse we do the exercises. Now that you know this, remember to choose a HIIT workout of up to half an hour per day.

• If you want to do more that day you can walk, do active or passive stretching, do meditation or do some light yoga.

  But don’t combine other intense workouts on the same day!
  HIIT training done in this way can also be done every day, as long as 24 hours of rest pass, understood as a lack of further exercises, between one session and another.

• It is also very important to drink after training, maybe take a hot shower and eat something based on carbohydrates about a quarter of an hour before training.

  Just to push the body to paradoxically burn more. A Nestlé-type cereal bar, an orange juice, a small banana or fruit of your choice, a low-fat fruit yogurt (not sugar-free, though) are fine.
  Consider that these workouts, if done right, will burn you a lot of calories in that half hour and even after, through a process called EPOC .

• Let’s see some examples that you can find for free on youtube and apps.

There are three channels in Italian that offer free workouts.
Fixfit . It is a very complete channel, all Italian, which allows you to choose from an infinite number of free workouts.
Go to video and look for total body workout or full body workout or total body cardio workout.
Lumowell. It is the fitness channel of the Benessere360 page. Here too, in the video section, look for total body training.
Beautiful and fit in 30 minutes . On this page you can choose the “cardio training at home” solutions.

If you want to try some apps, you can use the Freelitics app , the Fitify app , the Sweat app (that of Kayla Itsines) or the Tabata app . Please try to use the trial version first .
On page two we see what the barre is and how we can use it for a complete workout.