If you’re looking for the best workouts to burn fat and lose weight, then my friend I got you covered.
In today’s post, I’ll share with a few workout routines that not only help you burn colossal calories, but are also enjoyable. The workout routines are short, easy to follow, effective, and most importantly fun.
So instead of making excuses, make progress. Of course, the road to making your fitness vision a reality won’t be easy, but I can assure that it’s worth it.
Without further ado, here are some routines you’ll want to include in your training program.
Here are some effective workouts for making the most out of your time at the gym.
Sounds great?
Let’s get started.
I – The Full-body Strength Builder
Strength training helps you build muscle, which increases your metabolic rate. This means you’ll be burning more calories, even when at rest.
In fact, according to the American Journal of Clinical Nutrition, each pound of muscle you gain can help you burn up an extra five or more calories a day while at rest.
Do eight to ten reps of each of the following exercises with the heaviest weight you can handle with good form. Perform the exercises back to back with no rest. Rest for one minute between each set, aiming to finish five sets.
- Dumbbell squats
- Dumbbell walking lunges
- Deadlifts
- Pull-ups
- Squat to Press
II – Treadmill Sprints
Like weight training, high-intensity interval training (HIIT) raises metabolism levels for hours afterward.
HIIT is performed by alternating between full-effort intense bursts of exercises—running, biking, jumping, you name it—for 30 seconds to a minute with slow recovery for one to two minutes.
HIIT is by definition intense training, therefore, it takes more time for your body to go bounce back, which forces your metabolic rate to run at full throttle for longer.
Don’t take my word for it. According to a study published in Applied Physiology and Metabolism, three days of interval training showed major increases in whole-body and skeletal metabolism.
Here is an interval treadmill workout to try.
After a ten-minute warm-up, set the treadmill at 8 percent incline and have your trainee run for 30 seconds at a nearly all-out effort pace; recover for 30 seconds, then do more intervals, increasing the speed by .5 for each 30-second sprint they do until they reach maximum speed with good form.
Shoot for at least eight to ten sprints, then finish it off with a ten-minute cool-down.
III – Sleds Workout
Sled training is a grueling workout with a simple premise: you push the sled from point A to point B as fast and as hard as possible with good technique.
Here’s how to proceed.
Load a sled with two 45-pound plates on each side. Next, push the sled for the given distance without stopping, pause, then push back to starting position.
Rest for one minute and repeat for five to seven more times. Push the sled with perfect form at all times.
As you move forward, keep a straight line from head to ankle throughout the exercise, with the power coming from the hips and legs. To do that, press and drive the feet diagonally into the ground with each step they take.
IV – The Stadium Workout
Feeling trapped in the gym? Hit the stadium. In fact, you can get
a lung-busting, muscle-burning session only by using the nearby stadium as a gym. The stadium is a universal gym.
Here is an interval stadium workout routine to help you get into the best shape ever.
Perform the following exercises back to back, taking a 30-second rest between each exercise. Aim to complete two to three total rounds.
High knees
Run in place as you pull your knees as high as you can toward your chest on each step while pumping the arms to assist the move. Do 30-second to complete one set.
Burpees
Assume an athletic position, then place your hands on the ground in front of the feet.
Next, hop your feet back to a full push-up position, then shoot the feet back, then hop up into the air as high as possible. Do one-full minute to complete one set.
Sprints
Start at one end of the straightway section of the track, then sprint full effort for 100 meters. Rest for 30-seconds, then sprint back to the starting position.
Stair sprints
Run up the steps as fast as possible while driving your knees up and pumping your arms quickly and powerfully to keep momentum. Then briskly walk down to starting position.
Double-step run
Sprint up the stairs as fast as you can while striding powerfully enough to skip every other step.
Double-leg hops
Begin by standing facing a series of steps with feet shoulder-width apart.
Next, assume a slight squat position, then jump up and forward onto the first step, and land softly, knees slightly bent.
Pause, and then jump onto the second step and so on. Continue making your way up to the top of the stairs until you reach the last step, then turn around and slowly walk back down.
V – The Jump Rope Workout
Jump rope is a crucial training part of many sports, including tennis players, boxers, runners, and martial artists. It’s also very convenient. All you need is a properly-sized jump rope, and there you go.
Here’s one of my favorite jump rope routines:
Forward jump (basic jump)
Swing the rope over your head and jumps over it with both feet on every rotation. Make sure you’re not jumping too high, just high enough to clear the rope.
Continue for one to two minutes, then recover for 30 seconds before moving to the next exercise.
Alternate-foot Jump
Instead of hopping over the rope, alternate the feet as if running in place. Stay on the balls of the feet the entire time. Continue for one to two minutes to finish one round.
Side-to-side Jumps
While opting for the basic jump, jump a few inches from side to side, using both feet. Continue for one minute to finish one round.
Double Jump
Jump high enough in the air, or swing it fast enough, to pass the rope under the feet twice before landing. Continue for 30 to 60 seconds to complete one set.
Single Foot Hops
Start hopping over the jump rope with the right foot for 30 seconds, then switch to the left foot and repeat. Be sure to switch sides without stopping. Aim for one-minute hops on each foot.
VI – The Staircase Workout
Stair climbing exercises tone the calves, quads, glutes, and other lower body muscles without putting too much stress on the joints since it has less impact on the body.
Perform each exercise for 30 seconds to one minute, eking out as many reps as possible with good form. Rest for one to two minutes between each circuit and aim to repeat it two to three times.
Sprints
Start facing the bottom of the stairs.
Next, while keeping the chest up and back flat, sprint up using each step as fast as possible. Make sure you’re pumping your arms by the sides and making contact with each step.
Then, walk down for recovery and repeat.
Mountain Climbers
Assume a plank position with the hands on the second step, arms straight, legs extended, and core engaged.
Next, bring the right knee to the chest as close as they can, return to the starting position, then switch sides.
Continues alternating legs, bringing one knee at a time to the chest as fast as possible without losing form for one minute to complete one set.
Skip a Step
Sprint up the stairs, jumping high enough to skip two, or three, steps at a time. Last up; walk down for recovery and repeats.
Stairs Decline Push-ups
Begin facing away from the bottom of the staircase and then assume a plank position with hands on the floor slightly wider than shoulder-width, and feet on the second or third step.
Next, while keeping your body straight, perform a push-up by bending the elbows and lowering the upper body to the floor, then push back up until arms are fully extended to complete one rep.
Squat Jumps
Start facing the stairs, lowers into a squat, then while engaging the core and using both feet, jump up to the next step, landing in a squat.
As soon as you land in the squat, have them hop up to the next step, and continue until they reach the top of the stairs.
Walk down for recovery and repeats for one minute to complete one set.
Hop-ups
Stand tall, feet slightly more than shoulder-width apart and core engaged.
Then, hop up and down from the first or second stair for one full minute without stopping to complete one set.
Rest for one to two minutes then repeats the whole circuit two to three times.
VII – The Tabata Workout
Tabata inspired workouts have been dubbed the “4-minute fat-burning miracle workout” because they help you increase aerobic capacity, anaerobic capacity, and overall fitness level like nothing else.
To do Tabata training right, make it your goal to push as hard as possible for 20 seconds, rests for 10 seconds, then repeats this on-off pattern for a total eight times, taking four minutes to complete one Tabata round.
After a thorough warm-up, perform the following four rounds, aiming to complete the whole workout in less than 20 minutes.
High Knees
Assume an athletic position with feet hip-width apart, back flat and core activated. Next, perform high knees by jumping from one foot to the other at the same time, bringing the knees up to waist level.
Make sure you’re pumping your arms and landing on the balls of the feet as they run in place as fast as possible.
Continue for 20 seconds, rests for 10, and then repeats the cycle eight times.
Squats
Stand tall, feet hip-width apart, with most of the weight on the balls of the feet. Next, while keeping the back flat, core engaged, and knees tracking over the toes, squat down, sitting back until the knees are bent at a 90 degrees angle.
Last up, press back up to standing position and repeats.
Continue for the full 20-second interval, then rests for 10 seconds, and repeat the cycle eight times.
Burpees
Begin stands with feet hip-width apart, back flat, and core activated.
Next, squat, place your palms on the floor, then kick the feet back to end up in a full plank position, quickly hop the feet back into the squat, and finally explode up in the air, reaching the arms overhead.
Perform the burpees as fast as possible for 20 seconds, rests for 10 seconds, then repeat the whole cycle eight times.
Jumping Lunges
Assume a lunge position with the left foot forward, both knees bent at a 90-degree angle, with the right knee almost touching the floor.
Next, while keeping the torso straight and core engaged, have your client jump up as high possible, swapping leg position mid-air. As soon as you land in the lunge on the other side, immediately jump up back again to starting position and repeat.
Continue jump lunging for 20 seconds, then rests for 10 seconds, repeating the whole cycle eight times.
