Amazing Fat Burning Workouts

Okay. So you’re at that point. You have figured out the nutrition end of weight loss, but have yet to find a really good workout plan that will enable you to burn lots of fat. You have to remember two points when you’re working out to burn fat: You need to do cardio for at least a half of an hour at a time to burn calories AND you need to do resistance training to build and strengthen your muscles. You can also combine the two to form interval training. I’m sure that you’ve heard that muscle burns fat. It’s absolutely true. The more muscle you have on your body, the more fat you will burn. Burning fat translates into a healthier and thinner version of you.

Remember to also maintain a healthy diet at all times. Far too often people begin skipping meals to cut calories and work out like mad. Their plan backfires because it sends their bodies into survival mode. In turn, the body hangs on to every calorie, hence no weight loss. If you want to burn fat, then you have to eat a balanced diet of foods from all four food groups, do adequate cardio and also incorporate fat burning exercises. I’ve combined cardio and resistance exercises to create a fat burning “boot-camp” that you can do at home or at the gym. It does require dumbbells (3-5 pounds) and an exercise ball. If you don’t have the materials that are required, simply adjust the exercise so that you can do it. Use soup cans for weights – for example. The key is to get your heart rate up, do some resistance exercises and then go back and do more cardio. Try to take as short a break as possible in between exercises for an intense fat burning workout.

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Skipping (Cardio Warm-Up)

You can use an actual skipping rope or just jump up and down as if you are skipping over a rope. Alternate between fast and slow skips. Try to go super fast at least for a few seconds at a time. Try your best to skip for one minute – but it is more difficult than it sounds.

Wide Push-ups (Shoulders, Triceps, Chest)

Begin in the push-up position with your arms wide. Slowly lower your chest down to the floor – or as low as you can get, hold for a second and come back up to start position. Remember to keep your abs tight. You can also try this exercise with your knees on the floor. 12 - 15 reps.

Jumping Jacks (Cardio)

Stand with your feet together and arms at your sides. Jump your feet out and raise your hands over your head at the same time. Jump your feet back and lower your hands back to your sides. Continue with as many jumping jacks as you can do for one minute.

Quadraped (Abs, Back)

Begin on all fours. Keep your abs tight and lift and stretch your right arm out in front of you and your left leg out behind you. Keep your arm at shoulder height and your leg at hip height. Stretch as much as you can and hold for 3 seconds. Lower and switch sides. 12-15 reps per side.

Burpies (Cardio)

Start with your feet shoulder width apart. Quickly drop to the floor jumping your feet out behind you. Lower into a push-up, jump your feet back to where your hands are, stand and do two jumping jacks. Continue for one minute. You may not be able to do the push up, which is fine. You can lower your whole body to the ground if you like or you can skip the lowering part altogether.

Shoulder Press With Rotation (Shoulders, Triceps)

Begin with your feet hip width apart, holding 3-5 pound weights at your sides. Raise your arms to shoulder height, palms facing out, elbows at your sides. Lift your hands overhead. Rotate the weights so that your palms face in. Turn the weights back to the front and lower down. Lift again, stretching your arms overhead, and turn your palms the opposite way – facing outwards. Turn back so that they’re facing the front and lower down. Try to rotate with your shoulder – not your wrist. 12-15 reps.

Tire Jumps (Cardio)

In this exercise you are going to pretend as if there are 8 tires lying on the floor in front of you. Run forward, keeping your knees high, as if you are jumping into and out of tires. Go ahead eight times and then go back eight times. Alternate quick spurts of tires jumps with slow controlled tire jumps. Continue on for one minute.

Balancing Biceps/Triceps (Arms, Core, Glutes)

Stand with your feet together, 3-5 pound weights in your hands. Bend your right knee, so that your calf is parallel to the floor. Curl the weights up to your shoulders and down again (12-15 reps). Keep a slight bend in your left knee. Try to keep you abs tight and maintain your balance. Next, balance on your right leg with your left leg off of the ground. Hinge slightly at the waist, leaning forward and bring the weights to your chest. Your right leg is slightly bent. Push the weights behind you and then bring them back to your chest. 12 – 15 reps.

Jog (Cardio)

With your stomach muscles engaged lightly jog, or jog on the spot. You can alternate speeds if you like and sprint for a few seconds if you have space. If you don’t have space, alternate speeds while jogging on the spot – ten seconds at a time. Continue for one minute.

Side Plank With A Twist (Shoulders, Obliques, Glutes, Quads)

Lie on your right side with your elbow under your shoulder. Your hips and feet are stacked. Lift your hips up off of the floor and stretch your left arm straight up to the ceiling. Reach under your body, turning your upper body, hold and then reach back up to the ceiling. Lift and twist for 10 reps. Repeat on the other side. If you can’t keep your hips off of the floor, you can do fewer reps or keep your lower knee on the floor for stability.

Step-Ups (Cardio)

On a step or a bench, step up with your right foot. Lift your left foot up together with your right, step off with your right and then with your left. Begin slowly, but then pick up the speed and go as fast as you can for a few seconds, slow down and then speed up again. Continue for one minute.

Page 2 of this Fat Burning Workouts guide is here: Fat Burning Workout

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