You’re not still on the damned treadmill trying to lose fat are you? There are better fat burning exercises choices that do not require a gym and use little or no equipment. Stop imitating a gerbil with the treadmill-trot and try my five favorite exercises for burning fat.
5 Favorite Fat Burning Exercises
#1 Hill Sprints
Find a hill with a steep grade and run to the top as fast as you can. Walk down to the bottom of the hill. Now do it again. And then again. It doesn’t get much simpler than that for a fat burning workout plan. And you get some fresh air as a bonus!
#2 Kettlebell Swings
I like to keep my swing height at eye level and use relatively high reps for fat burning kettlebell work. Try doing 150 swings as fast as you can without sacrificing good form – rest as needed but keep the clock running. Be sure to drive with the hips and use good technique to protect the lower back. I know the video below is a little long. . . but come on, it’s Steve Cotter!
#3 Jump Rope
There is a little bit of skill required for this one, but acquiring the skill is time well spent. You can get fancy with crisscrosses and double-under if you want, but a simple single-pass jump is all you need for a great workout. I like to do intervals of 30 seconds of maximum effort followed by 30 seconds of rest. Repeat the cycle 10 times or as many times as your fitness level permits – whichever comes first. And if you want to check out a true jump rope bad ass, take a look at Ross Enamait (one of my fitness heroes) in the video below:
#4 Box Jumps
Box Jumps are great for training explosiveness, but they can also be used to crank that heart rate and blow-torch fat. For how to lose lower belly fat purposes I prefer a mid to low sized box (20 inches for someone of about average height and with decent jumping ability), but I have used picnic tables and park benches in a pinch. Do as many jumps as possible in one minute and then rest for 30 seconds. Repeat the cycle 3 – 5 times. And if you miss a jump, enjoy the wonderful sensation of scraping your shins!
OK, I admit it. . . this is my favorite. At my gym we referred to the burpee as “the great equalizer”. I don’t care how good of shape you are in, enough burpees will kick your ass! And whether you are in your living room, at the park, or in a hotel, the burpee is always available.
So what is the common thread with my 5 favorites?
They all jack your heart rate in a short amount of time. In my experience, these type of high-intensity short duration workouts are the best for burning body fat or if you want to go the supplement route you can check out a gnc fat burner.
What are your favorite fat burning exercises? Let us know in the comments below.