Clasp hands together in front of the chest. Explosively, jump off the ground and switch feet in the air.
Do this easy-to-follow two-week training plan to build lean muscle mass and torch excess body fat
Land softly in a lunge position with other foot forward. Squats are one of the best ways to strengthen your glutes, thighs, and core in just one smooth move. Plus, by adding the press in this squat, the core and shoulders are engaged the entire time. Grab a set of dumbbells and stand with feet hip-width apart. Bend elbows and hold the weights at shoulder height. Lower the weights back to shoulder height while immediately lowering into your next squat. Similar to other jumps, this fat-burning exercise burns calories quickly, keeps your heart rate up, and engages every muscle.
Broad jumps will also improve overall athletic performance. Land softly wit bent knees in an athletic position. Try not to bounce or wobble and use core to stay solid. Nothing beats planks when it comes to strengthening your deepest abdominal muscles. Plus, the row in this fat-burning workout move builds strength and definition in the upper back, shoulders, biceps, and triceps. See also: 6 Plank Exercises for a Strong Stomach. Grab a set of dumbbells and start in a plank position with feet slightly wider than hip-width apart. Engage core while lifting one dumbbell off the ground, rowing it up toward ribs, elbow pointing toward the ceiling.
Continue alternating at a quick pace. Make sure to keep hips as still as possible and legs engaged the entire time. Jumping rope is a quick way to get the benefits of cardio aka a fat-loss workout without spending a lot of time on it. Case in point?
Fat-Loss Workouts: Five Circuits To Build Muscle
This quick jump rope workout that'll leave you sweaty and feeling the burn in no time. Staying light on feet and keeping chest lift, use wrists more than arms to swing the rope. Try to keep elbows fixed in place. This fat-burning exercise builds strength in the quadriceps, core, glutes, and upper body. Doing single-leg exercises like this can improve balance and stability, as well as dynamic flexibility in the knee, ankle, and hip joints.
Take a big step forward into a lunge, bending both knees to 90 degrees, keeping front knee directly above the ankle. Push off the back foot to step forward and return to standing. Curl the dumbells up toward shoulders, keeping elbows fixed in place. Sprints are a very efficient way to improve athletic performance and keep the entire body lean and strong. One of the best fat-burning exercises, sprints can also boost your muscle power and, in turn, help take your sweat sesh up a notch.
Here's more on how to optimize your sprint interval workouts. Start in a lunge position with back at a degree angle, weight shifted forward.
By Nora Tobin Updated July 27, Save FB Tweet ellipsis More. This fat-loss workout combines strength training and HIIT to build lean muscle in no time. Yes, no time. Start Slideshow. Image zoom. You'll need: A pair of dumbbells lbs , a jump rope. Do 8 reps on each side. Keep switching at a quick pace. Make sure to keep chest lifted. Do 5 jumps on each side. Lower into a squat by shifting hips back, as if sitting in a chair.
Press through mid-foot to stand and press weights directly overhead. Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. Slowly lower the weights back to the start position under complete control. Take a double shoulder-width overhand grip on the bar with your heels resting on the floor.
Keeping your chest up, core braced and feet on the floor, pull your chest up towards the bar. Pause and squeeze your back muscles at the top of the rep, then slowly lower yourself back to the start. Sit on an upright bench, holding a dumbbell in each hand with palms facing you. Keeping your chest up and core braced press the weights directly overhead, rotating your wrists as you go to finish with arms straight and palms facing forwards. Slowly lower the weights back to the start.
Start in a press-up position with each hand holding a dumbbell. Keeping your body straight with abs and glutes engaged, row one arm up, leading with your elbow, then back down to the start. Repeat with your other arm. Sets 3 Reps 12 Tempo Rest 60sec. Start in a press-up position with your hands flat on the floor and your shoulder, elbow and wrist joints lined up. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start. Sit holding a ViPR bar, dumbbell or other weight in both hands, then raise your feet off the floor. Engage your upper abs, then rotate your torso all the way to one side, then back across to the other side.
Keep each rep smooth and controlled and maintain tension on your core throughout the set. Sets 3 Reps 12 Tempo X Rest 60sec. Stand tall in front of a box or bench. Squat down then jump up and over the bench, landing on both feet. Turn around and jump back. Stand tall with your chest up and core engaged, holding a dumbbell in each hand. Take a big step with your right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. Your chest should be straight over your right thigh. Press back off your front foot to return to the start, then repeat with your left leg.
Stand tall, holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, squat down as deep as you can so that your thighs are at least parallel to the floor. Push through your heels to stand back up and return to the start. Lie with your upper back supported on a bench, with a weighted barbell resting on the top of your upper thighs. Engage your glutes and raise your hips as high as you can, then pause in this top position and squeeze your glutes hard. Lower your hips back to the start. Sit on the leg press machine with one leg on the platform and the other resting on the floor.
Unlock the safety catch, then slowly lower the platform by bending your knee so that it moves towards your chest.
Press through your foot to straighten your leg and complete the rep. Do all the reps stated with one leg, then switch legs and complete the same number of reps with the other leg. Sets 3 Reps 20 Tempo X Rest 60sec. Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed.
Two Weeks Of Fat-Burning Workouts To Lose Fat And Gain Muscle Quickly
Let the kettlebell swing back down into the next rep. Lie on a flat bench holding two dumbbells directly over your chest with straight arms.
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Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start. Stand holding a light dumbbell in each hand, then bend forwards from the hips so your upper back is parallel to the ground. You can use an incline bench to rest your forehead on, if you want. With a slight bend in your elbows, raise the weights to the sides, leading with your elbows. Hold the top position briefly, then lower the weights back to the start.
Stand tall holding a kettlebell in each hand in the racked position. Keeping your chest up and your core engaged, press the weights directly overhead until your arms are straight, then lower them back to the start. Stand tall with your feet either side of a barbell loaded with weight at one end. The other end should be jammed into a corner. Bend down, hinging at the hips, and grab the barbell with both hands. Pause for a second at the top, then lower the bar back to the start.
Fat-Loss Workouts: Five Circuits To Build Muscle | Coach
Sets 3 Reps 10 Tempo X Rest 60sec. Stand tall with a very wide overhand grip on a barbell. Bend your knees then go into triple extension — at the ankles, knees and hips — to powerfully pull the bar up as high as you can.