Losing weight and burning fat can seem daunting, but incorporating effective workouts into your routine can really help kickstart your metabolism and get results. The key is mixing up cardio, strength training, and high intensity interval workouts to target fat from all angles.
Here are 7 powerful workouts to help you burn fat fast.
1. HIIT Cardio
High intensity interval training (HIIT) is one of the most efficient ways to burn fat. The intervals alternate between intense bursts of maximal effort and short recovery periods. Try sprinting on the treadmill for 30 seconds then walking for 1 minute, repeating for 15-20 minutes. Or do bodyweight exercises like jumping jacks, mountain climbers, and burpees in 30-second intervals with 30 seconds rest. HIIT spikes your heart rate and keeps burning calories even after you’re done. Use an OTC appetite suppressant to get even better results from your workout regimen.
2. Kettlebell Swings
Kettlebells provide a highly effective full-body workout that torches calories. Swings specifically engage your posterior chain and work the hips, glutes, hamstrings, and back. Start with 15-20 swings aiming for 3 sets, building up over time. Stand with your feet wider than your hip width, and hinge at the hips to swing the kettlebell between your legs, driving through the heels to swing it back up to chest height. The rapid motion coupled with resistance training equals major fat burning potential.
3. Rowing Sprints
Seated rowing machines make for a killer cardio workout that keeps your heart rate elevated. After a 5-minute warmup, go all out for 30-60 seconds followed by 60-90 seconds of very slow pace rowing to recover. Repeat this 8-10 times for extreme calorie burn. The rowing engages muscles in both your upper and lower body at the same time. Combine that with intervals and you’ve got an incredibly effective workout.
4. Jump Rope
It’s time to go back to the old-school PE staple, jump rope has stayed around for good reason! Jumping rope burns over 800 calories per hour at a moderate pace. The impact works your entire body especially your shoulders, arms, and legs combined with intense cardio effort from all the jumping. Shoot for 100-200 jumps per set, with a goal of 5-6 sets if you’re very fit.
5. Bodyweight Circuits
Circuits utilizing calisthenics like pushups, pullups, squats, lunges, and planks can be very taxing if you push the pace. Create 4-5 exercise circuits with 30 seconds of work and 15 seconds of rest. Repeat 4 times total before moving on to the next circuit for an extreme fat burning sweatfest. Having muscle curves where fat used to reside also boosts your metabolism over the long term.
6. Sledgehammer Slams
This intense full body exercise builds power in your core, arms, shoulders and legs. Use a 10-15 sledgehammer and alternate sides bringing it fully over your head to slam down on a tire or plyobox below you. Commit to 3 sets of 10-15 reps on each side with 1 minute of rest in between. The unique resistance coupled with quick bursts makes sledgehammers incredibly effective for shedding those extra pounds.
7. Battle Rope Waves
Finish your workout off right by picking up the battle ropes for 3-4 sets of 30-60 seconds of intense waves. Keep your knees soft, core braced tight, and explode by driving your hands and arms forcefully to send waves down both ropes simultaneously. The full body effort coupled with sustained high intensity burns calories and spikes your metabolism in a major way. Cool down with lighter jabs and vertical snake waves.
Incorporating several of these unique high intensity exercises into your existing cardio and strength training regimen can help boost fat burning. Just be sure to fuel properly, get enough protein, stay hydrated, and listen your body so you don’t overdo it!
Combine smart nutrition with these 7 workouts and you’ll absolutely shed fat fast to reveal your best most fit physique.
