When it comes to fat loss, slow and steady loses the race.
Intense training – in shorter bursts – burns calories more quickly and burns more fat overall. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over.
It’s not all about adding exercise, though. Your diet has an equal (if not bigger) part of your overall body fat.
You can’t out-train a bad diet. If you’re training and then eating an extra 400 calories of garbage, that’s what your workout burns. It’s pointless.
So put down the tortilla chips and let us guide you through our top 6 picks for exercises, focused on rapid fat-loss.
We have three main criteria when selecting exercises for metabolic conditioning workouts. The moves must:
- Work most of your body, especially your shoulders and hips.
- Be as low-impact and low-skill as possible.
- Be safe to perform for higher reps and with shorter rest periods.
- Increase a long lasting metabolism.
- Be able to do exercise at home, without any essential equipment.
Arguably the best way to squat. Front-loading the weight allows you to keep your trunk more upright and takes stress off your spine.
Furthermore, goblet squats are safer to perform and more accessible than barbell squats, especially for higher-rep fat-loss training.
All you need is a dumbbell (easier) or a kettlebell (harder). These are great for high reps and really tax your shoulders and core.
This exercise provides a lower-impact way to train your lower-body power and crush calories at a lightning speed.
Stepups are more hip-dominant than lunges, so they’re easier on your knees.
Furthermore, the glutes are the biggest muscles in the human body—at least they should be! But excessive sitting leads to “saggy butt syndrome,” so the more we can kick those glutes into gear, the better.
Battle Rope Wave
Battle Rope Wave is a very effective exercise that does not require any warmup, and is easy on your joints and muscles.
Try going all-out for 10 to 20 seconds and then resting for 40 to 50 seconds. Alternate between different variations and just work as hard as you can while keeping your abs crunched and back flat.
You’ll get an amazing heart and muscle pump, as well as increased metabolimsm which in turn will lead to greater fat-loss.
You know an exercise is good, when its included in Dwayne Johnsons workout! Walking lunges could be considered the strength and stability version of running.
You can do it continuously as you’re moving from side to side for a maximum fat-loss stimulus. The increased range of motion better stimulates your hips and thighs, which ramps up your metabolism in a serious way.
If your goal is to burn fat, end each workout with 10 minutes of walking lunges.
It will improve your hip mobility, bulletproof your knees, melt fat, and improve your cardio conditioning. Furthermore, It will make you a better runner, squatter, and jumper.
For increased intensity, try holding a dumbbells in each hand while walking.
Skater jumps move your body from side to side rather than front to back. This strengthens the muscles on the sides of your hips, improves your athleticism, and is less stressful on your knees than the forward-back movements.
You can also quickly scale the movement down by touching the floor with your back foot to provide more support and stability.
If you’re looking for a great body-weight cardio burner, do this triset with no rest between moves:
- Box squat jumps for 40 seconds
- Stepup jumps for 40 seconds
- Skater jumps for 40 seconds
You can also read this article for a great 30 minutes, lower-body workout designed for fat loss.
Box Squat Jump
Plyometric exercises are great for stimulating your larger fast-twitch muscles fibers and torching fat. Howver, the impact can take its toll over time, especially if you’re overweight.
This is not necessarily the case with box squat jumps.
Sitting down between reps cleans up your landing mechanics and is much easier on your knees. You can also adjust the height of the box based on your mobility and fitness level.
There you have it, our top 6 exercises for fat loss. Regardless of what exercises you choose, how you perform it is equally important. If your goal is to loose fat, we recommend Tabata style training with high intensity.
Stay Fit 🙂