Jump feet out wide and jack dumbbells straight up overhead until arms are fully extended. Continue with all-out effort for 20 seconds, then rest for 10 seconds.
Stand with feet shoulder-width apart, dumbbells at chest. Begin jabbing the dumbbells across the body, alternating sides. Repeat both exercises for 8 rounds total. Join Now Log In. Search form Search Shape Magazine. More here: You Don't Need Cardio to Lose Weight, But There's a Catch String these moves together for the indicated sets and reps to create a circuit workout , or add them individually to routines you already love.
The 10 Best Exercises for Weight Loss
You will need: Free weights, Kettlebell s. Forward Lunge A. Stand tall with feet hip-width apart. Place hands on hips or hold weights by sides to start.
Pause, then step right leg back to start. Step left leg forward to repeat on the other side. Burpee A. Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.
Burn Belly Fat With These Weight Loss Workouts | Men's Journal
Mistakes and Tips: This exercise effectively targets your core, chest, and legs simultaneously. Explosive Lunge A. Jump up, switching legs midair. Reps: Repeat for 1 minute.
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Squat A. Double Jump A. Stand with feet slightly wider than hip-width apart and lower into a deep squat. Rise up as if you're jumping, but land in a lunge position with your right leg back. Reps: Repeat for 45 seconds. Mistakes and Tips: Take your traditional squats up a notch by incorporating a jump and lunge. Mountain Climbers A.
Mistakes and Tips: Mountain climbers are an excellent way to burn calories. Jump Rope A. Bodyweight Balance A. Kettlebell Swing A. Tabata Drill A. Reps: Repeat for 20 seconds; rest for 10 seconds. With all of your core muscles being worked, you will condition your entire body and get tight lower abs at the same time!
Four-Week Workout Plan For Weight Loss
Repeat the workout five to 10 times with no rest between exercises and just one minute between rounds. The secret is not scrimping on the load and going from one exercise to the next with little break. At the end of the circuit, rest for two to three minutes before doing the whole thing another time or even two. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Do this circuit 3—4 times.
1. Interval Training
Do this circuit 2—3 times. Do the following as a circuit 3—5 times: 20 leg presses 15 dumbbell squats with shoulder press 15 hamstring curls 15 bench presses 25 cable rows 10 dumbbell bicep curls 10 tricep pressdowns 25 crunches 4. Tabata The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. Lower-body tabata 1 do circuit 4 times 20 seconds of speed squats 10 seconds rest 20 seconds isometric squat hold 10 seconds rest B.
Lower-body tabata 2 do circuit 4 times 20 seconds of walking lunges 10 seconds rest 20 seconds of squat jumps 10 seconds rest C. Upper-body tabata 1 do circuit 4 times 20 seconds of dumbbell bentover rows 10 seconds rest 20 seconds of dumbbell chest press 10 seconds rest D. Upper-body tabata 2 do circuit 4 times 20 seconds of dumbbell bicep curls 10 seconds rest 20 seconds of dumbbell tricep kickbacks 10 seconds rest E. Cardio tabata do circuit 4 times 20 seconds of skater jumps 10 seconds rest 20 seconds of frog jumps 10 seconds rest F.
TRX Training TRX workouts not only increase total body strength to burn more calories throughout the day, but will also increase your heart rate to help improve body composition.