Several weeks have remained until summer. If you feel that after winter your condition and body leave something to be desired, it is time to implement a recovery plan. We recommend 3 types of workouts that boost the metabolism and burn fat effectively.

– People who want to lose weight before holidays will find cardio training, HIIT training and strength training most effective. Each of them will eventually lead to the burning of body fat and improve the appearance of the body. We can choose one of them or use them alternately. In each case, consistency is the key to success. I recommend cardio for beginners, whereas the other 2 forms are for more advanced ones. Train at least 3 times a week, and you will notice the difference in your appearance after only 3 weeks – says Michał Bukraba, an accredited trainer of the CityFit fitness club network.


Cardio training is especially recommended for beginners. It is based on a long-term effort of moderate intensity, which strengthens the endurance of the body. It oxygenates the body, strengthens the heart, and leads to the loss of unnecessary kilograms when applied several times a week. The most popular forms are running (outdoors or on a treadmill), cycling (these can be spinning group classes at a fitness club), roller skating or swimming.


HIIT training is an intensive interval training. It consists in performing intervals, i.e. exercises with variable intensity. These exercises can be arbitrary as the essence of training is the change of their intensity, alternating interlacing of those very intense with those requiring moderate effort (e.g. cardio). An example of a series: 20 squats with a load (intense), 30 crunches (moderate), 20 lunges with a load (intense), a minute of cycling (moderate), skipping rope (active break). The whole is repeated 5 times. We rest only after the series is completed.

HIIT training greatly speeds up the metabolism – the effect lasts up to 48 hours after its completion. Therefore, it burns fat very effectively and leads to visible effects in a short time. Its additional advantage is short time of performance – 15 to 30 minutes. However, it requires some training experience or support of a personal trainer who will be watching over its correct course.


Strength training. It seems a fairly obvious choice for men, yet ladies often give up exercising with a greater load for fear of excessive musculature. Nonetheless, training with weights gives great results in figure sculpting and weight loss! You can exercise on resistance machines or using training accessories, such as kettlebells, barbells and weights. The essence of the training consists in performing a small number of repetitions of each exercise (3-8 times in 5-7 series) with a high load. It is recommended for more advanced people, while beginners should use the support of a personal trainer who will help select the weight and ensure the correct body position.


– The help of a personal trainer is by far the best way to achieve results in a short time. You cannot always afford to purchase a personal training package, but sometimes a one-time consultation, during which the professional will measure our “initial status”, define training goals and set up a workout that will help us achieve them, is enough. CityFit members can use such consultations free of charge on every last Thursday of the month. – adds Michał Bukraba.




CityFit is a Polish network of innovative fitness clubs, open 24 hours a day, 7 days a week. Its mission is to provide club members with full comfort at an attractive price and without having to sign long-term contracts. CityFit clubs are mainly located in city centres, within shopping centres and office buildings in 12 Polish cities. The network currently has 15 locations in 12 cities of Poland and is planning further openings.