Amazing Fat Burning Workout

This is page 2 of our Fat Burning Workout guide. For page 1, see Fat Burning Workouts

Crisscross (Abs, Obliques)

Lie down on your back. Lift your knees so that your calves are parallel to the floor. Hands are behind your head. Extend your left leg out and take your right knee in toward your chest. Lift your shoulders off of the floor taking your left elbow to meet your right knee. Switch sides. Keep your head and shoulders off of the floor for the whole exercise. 15 – 20 reps per side.

Line Sprint (Cardio)

You may also know this exercise as “suicides” and it works best in an open area like a gym or outside. Divide the area into 4 equal distances. These distances may be only a few meters, or may be 10 – 20 meters a piece. Mark each distance, either mentally or with a physical marker. Sprint from your start point to the first marker and back, touching the ground when you reach each destination. Sprint from your start position to the second marker – reach down to touch the ground and sprint back to the beginning. Sprint to the third marker and the final marker in the same way. You can do this for one minute or until you’ve touched each of the dividers once.

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Ball Pass (Abs)

Lie on your back holding an exercise ball over your head. Keep your shins parallel to the floor. Take your head and shoulders off of the floor lifting the exercise ball. Put the exercise ball between your feet. Lower back down and straighten your legs out. Come back up and grab the ball, taking it back over your head. Move up again, and put the ball in between your feet. 10-12 reps.

Side Steps (Cardio)

You will be moving horizontally with this exercise. You need to start with your feet about shoulder width apart. Place your weight on your right foot and step behind your right foot with your left. Side step with your right foot, and then step in front with your left. Side step with your right foot, and then step behind with your left. Continue on for as long as you have room and then switch and travel back in the other direction. Once you get into a rhythm, try to go as quickly as possible. Continue for one minute.

Plank Pike-Up (Abs, Lower Back)

Take an exercise ball and lie on top of it with your shins on the ball and your wrists under your shoulders. Using your abs, roll the ball in so that your body is in an inverted V shape and hold. Make sure that your hips are lifted and your head is between your arms. Roll back to start. 10-12 reps.

Bicycling (Cardio)

Obviously, this form of cardio requires equipment and works best if you are in a gym setting. Hop on to the stationary bike. You can peddle for 1 – 2 minutes OR you can set the bike on “fat burn” for one to two minutes. If you enjoy the stationary bike and would like to use it as you cardio component it is a great fat burner, as it works a large muscle group – the legs.

Ice Skater (Hips, Butt and Thighs)

Stand behind a chair with your feet a little less than shoulder width apart. Extend your arms and hold on to the chair. Engage your core. Bend your right knee a little and lift your left leg to the side. Keep your leg straight and your toes pointed. Bring your leg behind you and as far to the right as possible without touching the floor. Bend your right leg and contract your inner thigh. Do 12-15 reps and repeat on the other side.

Mountain Climbers (Cardio)

These are great if you happen to like working out outdoors – especially in the sand at the beach. Get down into the same position as a push-up, with your back straight and your wrists under your shoulders. Bring your right knee in quickly, under your chest and pull your left knee in as you push your right leg back to start position. Continue on for about one minute, as if you are “climbing” bringing in one knee and then alternating.

Side-Squat-Hop (Cardio)

Start with your feet together. Step out to the right side, feet wider than shoulder width, and drop your hips back into a squat. Keep you knees over your ankles. Hop back to start position and squat out to the left side. Hop back to start and so on. Vary your speed, but if you are using this exercise as a minute of cardio, try to keep the speed up.

Lunge Hinge (Abs, Back, Legs)

Stand three feet in front of a step or stair. Hold medium weights in your hands. Lunge back, putting your left foot on the step. Bend both knees at 90° then stand up. Try to squeeze your glutes. Hinge forward and raise your leg off of the step. It should be parallel with the floor. Lower your hands toward the floor. Go back into the lunge position and then hinge forward again. Repeat for 12-15 reps. Switch sides.

Run on the Spot – Knees High (Cardio)

This is exactly what it sounds like. You may feel a little silly when you’re doing this exercise. But, run as fast as you can on the spot, bringing your knees up as high as possible while you run. This will slow your running down, but will still burn fat, keep your heart rate up and work your lower abs and hip flexors. Continue for one minute.

Ball Abdominal Crunch (Abs)

Sit on your stability ball and roll out so that your hips are parallel to the floor and your back is resting comfortably on the ball. Put your hands behind your head and lift up using your abdominals. Do not rest your head in your hands – they are there only as a guide. Breathe out on exertion, as you lift up. Lift and lower. 12- 15 reps.

Walk/Stretch (Cool-down)

You always want to finish your workout with some type of cool-down. A slow walk is fine, accompanied by some lengthening stretches. Try to relax all of the muscles that you worked by doing a variety of stretches and holding each for at least a few seconds.

You can burn some major fat with these and other exercises. Remember, the only way that you’ll lose fat, is to combine a healthy diet with regular cardio and resistance training. Try to work out for at least 45minutes, 3-5 times a week. Mix it up, keep it interesting and continuously challenge your body for the best burn.

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