We all want results. And we all want results quickly. These five exercises are designed to help you do just that. What makes these exercises different from your everyday exercises?
These exercises are designed to help your body burn tons of calories and quickly—which is going to supercharge your progress and help you push through plateaus you never thought were possible. Your body is going to be tired after completing these exercises.
How to maximize your successRELATED: RECOMMENDED PLANS FOR YOU
You want to feel the burn when completing these exercises. You should be keeping your intensity high enough that you can only complete the allotted number of repetitions, and no more. If you feel like you can do more, you need to up the intensity a little bit. That being said, if you are new to exercise, you are going to want to start slowly. Going too intense, too quickly when new to exercise is a recipe for injury and plateau (not good!).
Limit rest time
The less rest you take, the more your body burns calories. That is because your heart rate and breathing rate stay elevated. This is going to help you maximize your time and get more bang for your buck. Only allow yourself to rest just enough to complete your next set with good form.
Use perfect form
I feel like a broken record when I talk about form, but it is so important to use proper form when completing the exercises. When you start to cheat the movement, it really does cheat your results.
So be sure you are contracting those abs, keeping the shoulders down and back (retracted), and standing/sitting up tall. You will notice your body will feel stronger and more stable when completing these exercises (and BONUS: you will feel better during the day too!).
Use full repetitions
Many gym goers often will forgo on completing full repetitions in favor of using a heavier weight. Completing full repetitions is very important to the integrity of your muscles and injury prevention.
Therefore, I suggest using control when lifting weights, especially as you lower them (what is the called the “eccentric” contraction, or negative). Using this repetition control will benefit your workout immensely! You can also play around with your repetition tempo, extending the eccentric portion of the exercise for an added challenge.
Play around with Intervals
Instead of doing repetitions, you can try using these exercises Tabata style (8 sets of 20 seconds of work with 10 seconds rest) or for time (complete continuous repetitions for 45-60 seconds, then rest for 30 seconds, repeat for the allotted number of sets). Completing exercises in this fashion will really wear you out!
1) Alternating Lunge, Curl to Overhead Press
Start with 1-2 sets of 8 repetitions each leg, progressing to 3-4 sets of 10-12 repetitions each leg. Begin with a forward lunge holding 2 dumbbells in your hands. Lower down to a 90 degree angle for your knees, and slowly complete a biceps curl.
As your hands reach your shoulders, stand from the lunge position, and press your arms overhead in an overhead press motion. Return your hands to your sides and repeat on the other leg. You can also try a hammer curl instead of a biceps curl for an added variation
2) Push up to Plank with Squat Thrust
Start with 1-2 sets of 10 reps, increasing to 3-4 sets of 10-15 repetitions. Begin in a push up position, arms under your shoulders and elbows extended. Lower down into a plank position, with your elbows and forearms on the ground. Hold this position for a few seconds then push up, one arm at a time, to the push up position.
Once back in the push up position, hop both feet forward so your knees meet your elbows. Then hop your feet back to return you to the push up position. That is one repetition. Repeat 10-15 times. For an added challenge, you can complete this exercise using a BOSU ball or other balance modality.
3) Push Press
Start with 1-2 sets of 8-10 reps, progressing to 3-4 sets of 10-12 repetitions. For this exercise, begin with a dumbbell in each hand, arms bent with dumbbells held at the shoulders, feet shoulder width apart, toes pointed straight ahead.
Quickly dip down into a 1/4 to 1/2 squat position, then explode up, pressing the dumbbells overhead. Control the dumbbells as you bring them back down to their original position, and repeat. You can also use kettlebells to vary this exercise, or a dynamax ball and throw it against a wall for an additional challenge.
4) Plank Row with Alternating Knee Drives
Start with 1-2 sets of 10 repetitions, increasing to 3-4 sets of 12-15 repetitions each side. Begin in the plank position with a dumbbell in each hand. Keeping the core tight and body straight and aligned, complete a row with your right arm, shifting your weight to your left arm.
Once your right hand has returned to the starting position, bring your left knee toward your right elbow, contracting your belly button in toward your spine. Then repeat, bringing your right knee toward your left elbow. That is one repetition. Repeat on the other side.
5) Side Lunge with Alternating Row and Presses
Begin with 1-2 sets of 6-8 repetitions, increasing to 3-4 sets of 8-10 repetitions. Begin with 2 dumbbells (one in each hand) and feet together. Step out with your right leg, completing a side lunge. As you lower your body toward the ground, reach toward the ground with the dumbbells, complete a rowing movement and return to the starting position.
From there, complete a side lunge to the left, but this time as you lower down, you want to press up in an overhead press motion with your arms. Continue to alternate side to side for the allotted number of repetitions.
I hope you enjoy these exercises and they help you blast fat quickly! These exercises can be added to your current routine individually, or you can use them all in one fat blasting workout. Be sure you give yourself at least a day in between completing these exercises, as they are total body and will require a bit of rest in between workouts!