5 Essential Exercises to Burn Body Fat
Exercise 1: Rowing
If you want to hit the whole body quickly and you want to boost your metabolism to burn fat then rowing is one of your must-do exercises. It targets the whole body, ‘what you put in – is what you get out’ in this case. When you see your times getting lower with each practice you’ll be inspired to go harder again and again! I’ve witnessed benefits in every age group of client I’ve worked with this exercise.
Set a maximum 1000m or 2000m distance and try to complete it as fast as possible. Make the stroke as long and as powerful as you can. Try at the start of your workout 2x a week.
Exercise 2: Sprints
Running is the second most natural thing for your body after walking. Sprinting at maximum speed will get lipids (stored body fat) out of storage and into your bloodstream quickly.
Try one minute on, one minute off to start with on the tredmill. Get 10-15 rounds out on a speed that matches up to a 7/10 for you. Once you’ve got that done you can reduce the time resting to 30s instead and see if you can complete it at the same speed. Try this 2x a week after your weight training workout.
Exercise 3: Spinning
Pressing a 20kg weighted wheel in revolutions as fast as you can is almost the definition of high intensity interval training. Spinning is a powerful way to break up the monotony of regular cardio with powerful tunes and a group mentality.
Put the resistance up so high that you can’t turn the wheel when sitting on the seat. You’ll need to stand up to get momentum. Once you’ve got momentum go hard for a maximum of 30sec and then turn the resistance down and spin lightly for 90sec while sitting back down. It may sound easy now, but trust me the 1:3 ratio of work to rest works a treat when the 30 sprint is done at maximum intensity. Complete this 8x at the start of a workout 1x a week.
Exercise 4: Pull Ups
Asking you to lift your bodyweight from a hanging position is where many of my clients have closed down mentally and said; “There’s no way I can do that!”.
EVERYONE can do it, you just need adjustments to suit your capabilities. Your 30-40% stronger on the way down (negative phase of movement). So practice that. This exercise improves your posture, it uses the largest and most powerful muscles in the upper back and will boost fat burning hormones (HGH) in the bloodstream.
Knock out as many pull ups as possible every set for 8 rounds – 2 minute rests between. If you can’t pull up (yet) use a box, a band or jump up to get yourself above the bar. Slowly lower yourself into the full hanging position and repeat for 3-5 reps. Also complete 8 times. Try to do this minimum 2x a week.
Exercise 5: Resistance Band Squat Jumps
Boost balance, proprioception, speed and power with this squat jump exercise that will give the body every reason to start breaking down energy stores to provide energy for explosive movement.
Using a resistance band just above the knees, walk sideways like a crab to engage your glutes for 20 reps each side. After you’ve prepped/activated for jumping, stand with your hips slightly wider than hip width and the feet pressing away from one-another on the ground. Squat down into a deep position and jump up and tap the feet (using only the toes) on the ground with the legs together underneath you, immediately spring off the toes back down into a deep squat position – its like a star jump but with a squat and a band.
Do 20-30 reps 5x with a 60second rest between each set. You’ll be sweating, burning, activated and filling with pride at how hard you’re working just using your body and a band.