There are thousands of different workouts available to us and for the most part they all technically help you lose weight. When you exercise, the body will begin to burn calories and working muscles can help burn calories even long after workouts. Here are six different exercises that can help burn calories by activating more than one muscle group. The first three exercises can be performed without weight and the last three are with weights.
How To Lean Out
Burpee – This full body exercise is probably one of most popularly used by Trainers in gyms. The reason for this is because it helps the heart rate quickly jump up while activating just about every body part.
Start by standing straight, then drop to a plank position, perform a push up, bring your legs to your chest, then jump up and repeat. Performing ten in a row should be one set and depending on your physical ability, you should try to perform three or four sets.
Mountain Climbers – This exercise still activates many muscle groups and depending how fatigued you are from other exercises it can still be very challenging.
Start in a plank position, thrust one knee to your chest and as that leg moves back down, quickly transition the other leg back up to your chest. Go until you feel as though you cannot do anymore.
Box Jumps – this exercise can vary in its degree of difficulty. You can make it more challenging by using a bigger box to jump on or you can make it more of a cardiovascular exercise by using a shorter box and jumping on it for a certain amount of time. Either way this explosive exercise is really good for exercise and burning calories.
Exercises with Weights
We will now transfer into weights. These exercises are meant to be performed by more experienced lifters, and if you are unsure about the exercise or how you are performing them, always check with someone who is well experienced, or a personal trainer. Weight exercises tend to burn more calories than body weight. This is why we have included three exercises that can be added to body weight exercises if so desired.
Hang Cleans – This is a powerful workout that will boost the heart rate while activating long and short muscles. Many people who I see perform hang cleans make the mistake of not being violent enough with the weight. This is an aggressive exercise that needs a lot of explosion. Start with the weight around knee level and then explode it up using the hips and legs to really accelerate the weight up and then catch it with your shoulders.
Front Squats – This workout is probably the least liked out of all of the exercise presented. Front Squats activate more of the core than regular squats and forces people to balance more. It is also thought that it hits more of the tear drop muscle in the quad. Make sure to rest the weight on the shoulders and not on the wrist as this just cause’s unnecessary strain on the wrist. Perform the normal squat motion and focus on your form while maintaining balance.
Dead Lifts – Dead lifts activate the back, legs, shoulders and core. Make sure to use proper form on all of these exercises and especially with dead lifts. It is ok to start out light and move your way up. With dead lifts you should be able to move up in weight fairly quickly compared to other exercises. This exercise can be performed with heavy weight and less reps, or with light weight and lots of reps, either one can be beneficial towards a workout. If you are new to deadlifts please start very light until you figure out the proper form. This is a back killer if done wrong. Ask a trainer at your gym or a regular and they will usually be happy to give you advice.
These have been six exercises that help with increasing metabolism and to shred the fat. These exercises can be performed by both men and women. Remember to use proper form especially when using weight and have a professional or someone you trust to help you teach these proper movements to make the most of your workouts.