I’ve chosen 7 of the best exercises that are all capable of melting off fat by the bucket load. You can mix and match exercises as you see fit. The important thing is to do them, and to make sure that you don’t give up too quickly. These are hard exercises that recruit just about every muscle in your body, so this won’t be a leisurely walk in the park. You’ll want to bring your A game to these workouts.
We’re going old school with a long time favorite exercise of Drill Sergeants and football coaches…The burpee. You don’t need any special equipment or a lot of space to work in. These are perfect for the commercial gym, where space is often limited. In the video below, you’ll see they finish with a jump, which is recommended, but if you aren’t in condition to do the full burpee, forget the jump until your conditioning improves.
Oh, the mountain climber, another insidious torture my football and soccer coach used to use to punish our team. But, I’ve come to respect the exercise as a classic belly fat burning exercise. Do some of these between sets and you will see what I mean.
Mountain Climbers are one of the best all around exercises to burn fat fast and lose weight quickly. You can work all the major muscle groups like the chest, shoulders, abs, hips, butt, calves and upper back.
Nope, I am not talking about taking a delicious, fruity candy break. I am referring to an exercise that is all out punishment.
Squat down into crouch position, elbows drawn in toward knees. Explode upward into a jump, spreading arms and legs outward in mid-air, then land back in the start position.
The video below shows the box jump. However, you don’t need the box like the show in the demonstration. A stable bench will do fine. Just make sure you land ON the bench, or you’re going to have some problems. Also, the pace shown in the video is slow, shoot for a faster pace and really challenge yourself.
Implement box jumps into a training program to develop lower body power. They are also great to throw into a circuit program to elevate your heart rate.
The thruster is a great overall body workout that can be done just about anywhere. The video show them using a barbel, but you can accomplish the same thing with dumbells, bands, or kettlebells.
Kettlebell Swings and Snatches
I really enjoy playing with my kettlebells. The have a different feel than a dumbbell and some exercises just seem to be a bit better with the kettlbell. In the case of swings and snatches, I feel that the kettlebell is a better option. However, if you have dumbbells, and you don’t want to go out and buy kettlebells, or the weight isn’t right, use the dumbbells. They will definitely do the job.
I have seen some instructional videos for kettlebell training done by people who don’t know how to do them. Those that can’t do shouldn’t teach. Hope this helps. Oh yeah and don’t forget on the downswing load the glutes and the hamstrings.
Complexes are not an exercise, but rather a series of exercises that are meant to provide a full body workout. You will want to do the complexes, rest, and then repeat. By the time you are done with a workout, your total work volume will be quite high. The heavier you can go with the weights, the more total work you will have done in your workout, which means the calories you will have burned.
With these 7 options you will be on your way to melting your fat away, without running. Enjoy.