Fat Burning Exercises
As we discovered from the best exercises to lose
weight, exercises that work the most muscles are the best
fat burning exercises such as multi-muscle exercises,
combination exercises, supersets, and interval training. There
are many fat burning exercises that you can easily add to your
current workout that will greatly increase your fat loss
gains.
Whether your goal is to lose body fat, build a strong
functional body, or gain muscle mass, the squat and deadlift,
along with their variations, are the ultimate solution.
Front Squat
The squat is one of the most effective total body exercises.
Although squats are used mostly for lower body development,
they have been proven to increase upper body development as
well. Squats can be done using dumbbells, a barbell,
kettebells, or even just your bodyweight. Front squats are
often thought of as being more functional and moderately harder
than the traditional back squat. They also have a lower risk of
lower back injury.
Deadlifts
Deadlifts are second only to the squat at requiring the most
work from the most muscles in your body. They can be done with
dumbbells or a barbell. There are also several variations of
the deadlift that can be used to keep some variety in your
workouts.
Interval training and supersets are also two great fat
burning exercises. Here is a sample workout for each
technique.
Interval Training
Beginner Interval Workout:
- Warm-up for 5-minutes
- Perform an interval by exercising for 30 seconds at a hard
pace (at a subjective 7/10 level of intensity) - i.e. fast
walking
- Follow that with "active rest" for 90 seconds by exercising
at a slow pace (at a subjective 3/10 level of intensity) - i.e.
slow walking
- Repeat for 3-6 interval repetitions - Finish with 5-10
minutes of moderate intensity exercise for a cool-down at a
4/10 level of intensity
Advanced Interval Workout:
- Warm-up for
5-10 minutes
- Perform an interval by exercising for 30 seconds at a very
hard pace (at a subjective 9/10 level of intensity)
- Follow that with "active rest" for 60 seconds by exercising
at a slow pace (at a subjective 3/10 level of intensity)
- Repeat for 3-6 interval repetitions - Finish with 5-10
minutes of moderate intensity exercise for a cool-down at a
4/10 level of intensity
Non-Competing Supersets
This workout should be done 3 days a week rotating between
workouts A & B with 1 day of rest between workouts. Each
week rotate between an A,B,A workout schedule and a B,A,B
workout schedule. For example, the first week do workouts A,B,A
then in week 2 do workouts B,A,B.
Each pair of exercises is called a “superset”. For each
superset, complete one set of exercise 1A followed by one set
of exercise 1B. After completing the superset, rest for 1
minute. Then repeat each superset 3 times before moving to the
next pair of exercises.
Workout A
1a. Wide-stance Squat
- Set your feet 4-6 inches wider than shoulder width, your toes
pointed forward
- This superset works best if performed in a squat rack that
also has a chin-up bar
- 8 reps
1b. Chin-ups
- If this is too hard, perform a Reverse-grip Lat Pulldown
- 6 reps
2a. Barbell Step-ups
- Use a step that's high enough so that your knee is bent 90
degrees.
- If you have to use dumbbells for the step-ups, take an extra
30 seconds rest when going from the step-ups to the rows
- 8 reps per leg
2b. DB or Barbell Row
- Keep your lower back naturally arched
- 8 reps
3a. Side Plank
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line
- 5 reps per side
3b. Stability Ball Jackknife
- 12 reps
Workout B
1a. Low-Incline DB Chest Press
- Set the incline to one notch above the flat-bench
position
- 8 reps
1b. DB or Barbell Romanian Deadlift
- Keep your lower back naturally arched for the entire
movement
- 8 reps
2a. DB Close-grip Chest Press
- Push the dumbbells straight up, not together
- 8 reps
2b. DB Rear-deltoid Lateral Raise
- Keep a tight arch in lower back and lean forward as far as
possible
- Perform this exercise extra slowly so that you don't use
momentum
- 8 reps
3a. Elevated Push-up
- Place one hand on a 4-inch step or box and lower your body as
far as possible
- 12 reps per side
3b. Stability Ball Rollout
- Keep your body in a straight line at all times - don't allow
your back to round or bend backward
- 15 reps
Be sure to also read about the best exercises to lose
weight.
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