The full-body exercise might just be the king of fat-busting workouts, and there are tons of variations that can keep you stuck in a continuous, ground-pounding loop.
That doesn’t mean that they’re necessarily the best exercise for everyone, though. Burpees consist of multiple movements (hip-hinge, plank, pushup, squat, and jump) that can take some time to master properly. If you have issues with any of the individual parts or in stringing them all together, you’re not going to get the fat torching benefits you’re looking to find.
You’re not out of luck if you can’t master the move, or if you just can’t stand the up-and-down monotony that comes with sets upon sets of burpees.
Barbell Man Maker
The Man Maker is a full body exercise that will improve strength and cardiovascular endurance. However, it will target even more muscles (lower body) and use external resistance. This exercise is not suitable for someone that is relatively new to strength training.
Man Makers consist of stringing together a series of individual exercises. These exercises are the single arm row from a plank position, push ups, squat, clean and the press.
If you think jump ropes are just for kids on the playground or boxers perfecting their rhythm, you don’t know skip. The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential.
“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.” So yeah – if weight loss is on your check list, the jump rope can help.
“Jump Rope for Heart fits so well with physical education because we’re fighting heart disease, the number one killer, and stroke, the number three killer,” he says. “It’s a chance to improve their own health while doing something good for someone else.”
Med Ball Slams
Med ball slams are the perfect exercise for your crappiest days.
You’re not just burning fat here burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible.
Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down. Catch the ball as it bounces back to your chest and repeat.
This is arguably the best way to squat, period.
Front-loading the weight allows you to keep your trunk more upright. This takes stress off your spine and works your thighs more.
Goblet squats are also safer to perform and more accessible than barbell squats, especially for higher-rep fat-loss training.
This squats help in strengthening the core muscles and further to helps to maintain a proper posture. This exercise is much effective than the abs crunches and it is a multi-utility workout for individuals. This exercise is the one that helps to get a ripped and lean abs in the body by performing goblet squats on a daily basis.
Dumbbell Farmer’s Walk
A heavy farmer’s walk will quickly fry your back, shoulders, and grip while making your lungs feel like you’ve guzzled a gallon of napalm. The farmer’s walkis the simplest exercise you can do. Just pick up some heavy weights, walk as far as you can and repeat.
This is the ultimate total-body pushup.
It’s kind of like adding a leg press to your pushup, and it will put your metabolism on high alert.
It also challenges your upper-body and core muscles more because you have to decelerate your body after your legs and hips propel you forward. Plus, it mobilizes your hips. You can even amp up the difficulty by elevating your feet.