Performing just 10 reps of chest-to-floor burpees at a fast pace can rev your metabolism as much as a second, all-out bike sprint, according to a study from the American College of Sports Medicine. And that means one thing: burning calories. It's squatting at its most basic. Well, almost. A progression from the simple bodyweight squat, the goblet squat which can also be done with a kettlebell is ideal for those looking to build lower-body strength before racking plates up on a barbell.
Similarly, using proper from will encourage your core, shoulders and back to work, while your legs and glutes get a big hit. Plus, this exercise will improve your mobility and, when you move slower, become ideal for time-under-tension training. A Portuguese study found that squats are the best exercise for burning fat, scorching around 35 calories a minute. Enjoy taking your frustration out at the gym? Then ball slams are an ideal exercise to lose weight. It's incredibly simple — pick up something mildly heavy, and throw it down again. Rinse and repeat for a truckload of benefits that will include muscle gain on your glutes, shoulders and abs, while also spiking your heart rate to sizzle calories at an astonishing rate.
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Catch the ball on its way back up and repeat. Much like the barbell deadlift , the back squat is a fundamental compound exercise for getting yourself in shape. Using good form, you'll need solid strength in your back and core, while having the lower-body power to send the barbell back upwards from the bottom position.
Even a light weight using a high-rep range will improve your metabolism and lead to a greater fat-burn, while building decent muscle for heavier reps will sizzle through your paunch. As a compound move — an exercise involving several muscle groups — barbell squats, according to this study , will burn fat in overtime, and are considerably more effective than their isolated counterparts. Slowly sit back into a squat with head up, back straight and backside out.
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The dumbbell thruster is, basically, a push press combined with a front squat , but don't let its simplicity fool you; done correctly, this move can be a full-body workout all on its own. With a barbell or a pair of dumbbells or kettlebells , squat until you're parallel with the ground. Take it slow. You'll tax your shoulders , core, grip strength, glutes and quads. It builds a serious engine too. Don't be put off by the rowing machine 's relative unpopularity in your local gym. Used correctly, it's one of the best pieces of kit for blasting fat on the double.
How this workout program works
Avoid long stints in the seat and instead opt for short, sharp interval sessions to hit fat where it hurts. This study, published in The Strength and Conditioning Journal, found that the metabolic requirements of an interval rowing workout was similar to what was experienced during MMA training , and that a man weighing 83kg can torch around calories by rowing for 30 minutes.
Handy when you're in a pinch. They make look like a simple move, but mountain climbers require solid form to avoid injury and to get the most out of them. Make sure you're in a proper position before starting the move — shoulders up, hands under your shoulders , core tight — and drive with powerful knees. You'll blast your core and shoulders while building explosive power from your lower-body and ramping up your heart rate.
Be sure to keep good posture as you begin to tire and slow down your knee drives if necessary. Ready to melt fat like its butter?
Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders. The J ournal of Strength and Conditioning Research found that ten second bursts of battle ropes upped participant's heart rate to BPM — the same as an all-out full-body sprint.
How to Build Your Own Workout Routine for Weight Loss
Don't feel tied to the weights — a minute battle rope session can rinse through calories. Try moving the ropes in different directions, too: side-to-side challenges stability, circles test shoulder mobility. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. Take your leg day up a gear or two by adding some weight to your lunges. Barbells, dumbbells and kettlebells are all suitable for spicing up your fat-loss, with the power to build stronger quads and and hamstrings.
Keeping your chest up and avoiding smacking your knee onto the floor, you'll challenge your core too.
18. Sip water during your workout.
Health Status estimates that a 70kg man will burn calories in half an hour when lunging. Who says fat-burning has to be complicated? Pick up something heavy and move it somewhere else — this is the idea behind the farmer's walk. Try and use weights that add to a total of half your current bodyweight — 40kg is a good gauge for most men — to tax your grip strength, your core and your upper-back. Farmer's walks can be fairly low-skill, too. So they make for an ideal bang-for-your-buck exercise.
Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for burning fat and building strength. Generally, front squats can be safer than barbell back squats, but require a certain degree of mobility to really nail them. Your core should be fighting to keep your chest upright , while scaling the load to a weight lighter than your normal squatting strength will help you front squat at a faster pace, ramping-up your fat-burn.
As with the farmer's walks , the strength and stamina to move a heavy object at pace is a particular skill that many neglect. Pushing a weighted sled is another example of a low-skill move that requires a decent amount of effort. Load the sled up with around half of your weight, performing rounds of m runs and back, resting on a ratio. You'll benefit from aerobic and anaerobic gains.
Rows and rows of empty treadmills make for a sad sight. While you should be avoiding using them for longer runs that's one mile and upwards , the humble treadmill can be an ideal piece of kit for conditioning your body into a furnace. Use HIIT training methods — short, sharp and intense bursts of exercise to whittle down your fat stores — you can increase fitness and drop weight fast. Aim for a constant, fluid pace you can sustain for every effort. According to the National Academy of Sports Medicine , up to 80 per cent of the calories you'll burn during a treadmill session will be fat.
Imagine a line reeling in from your shoulder to knee. A CrossFit favourite , wall balls are a fantastic exercise for developing power and upper-body strength, especially when under oxidative stress.
The squatting part of the movement will gas your calves, quads and hamstrings, while the upward movement of throwing the ball overhead will power your chest, shoulders and back. Plus, wall balls will build functional muscle and increase your V02 max. Don't feel comfortable with the conventional bar deadlift? No dramas — the dumbbell deadlift is an ideal scaling option for those looking to build strength before hitting the bar. It's another good example of a full-body exercise that can be done almost anywhere — from home to hotel gyms — with a truckload of benefits including total-body strength, grip improvement and better mobility.
Thankfully, all these will transfer over to the barbell deadlift , helping you build stronger quads, glutes , traps and core. Bring your right foot up and place it outside your right hand, then bring your right elbow down to meet your right foot. Next twist your torso to raise your right arm so it points straight towards the ceiling, then reverse the twist. Do all the reps on one side, then switch. Start on your hands and knees. Return to the start. Continue, alternating sides with each rep. From standing, bend at your hips and place your hands on the floor.
From standing, take a big step to your right side and sit your hips back to lower your torso, keeping your weight over your right foot and your left leg extended. Push through your right heel to rise and return to standing. Loop a small resistance band , also known as a glute band, around your thighs and lower into a half squat position.
Take 20 side-steps out to one side, then 20 back the other way. Complete three rounds of the following, resting for 60 seconds between rounds but moving between the exercises with as little rest as possible. Hold a dumbbell in front of your chest with your elbows pointed downwards. Lower into a squat, then push back up to standing. Get into a press-up position with your hands on the dumbbells — hexagonal-shaped dumbbells are best for this if you have them.
Lower your chest towards the floor, then press back up. Lie on your back with your knees bent and feet flat on the floor. Holding the dumbbell on your left hip, raise your right leg off the floor and extend it. Push through your left heel to drive your hips up until you form a straight line from your left knee to your shoulders, keeping your right leg still raised, then come back down.
Do all your reps on one side, then switch.
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Start with your right foot on the floor and your left foot on a bench behind you, holding a dumbbell in each hand. Slowly lower yourself towards the floor, bending your right knee, until the left knee touches the floor. It is essential to keep the upper body as upright as possible. You may need to pause and adjust your foot position forwards or backwards. Stand holding the dumbbells. Hinge at your hips, driving your glutes backwards and lowering the dumbbells, keeping them close to your legs — you will start to feel a stretch in the hamstring.
Stop at the point where the hamstring stops elongating.