10 Burn Fat Faster Workout

Posted by admin on Thursday, February 20, 2020
The Burn Fat Faster Workout

To perform the routine, you'll want one dumbbell or kettlebell that weighs kind of 20-25 percentage of your current body weight. Do the subsequent 10 exercises in a circuit (acting one immediately after another), taking minimal to no rest between every set. After the whole circuit has been completed, relaxation 2-three minutes earlier than repeating. Perform three to 4 circuits in case you are doing the exercising as a stand-alone conditioning drill, or 1-2 circuits as a finisher after your usual power training workout.

1. 2-Point Bent Over Row

Hold a dumbbell or kettlebell in your right hand with your feet about hip-width apart and your knees soft. While maintaining a flat back, hinge your hips back until your torso is roughly parallel to the ground. Once in position, place your left hand behind you on the small of your back.

With the weight at arm's length, row it up into your torso until your hand contacts your rib cage. Perform 5 reps before repeating with the left arm for five more reps.

2. Right Arm Swing

Hold a dumbbell or kettlebell in your right hand with your feet about shoulder-width apart and your knees soft. Hinge your hips back until your torso forms about a 45-degree angle to the floor and allow the bell to hang between your legs.

Keeping the right arm perfectly straight, explosively drive your hips forward until your right arm reaches about sternum level. Quickly hinge your hips back again and allow your arm to fall back between your legs, focusing on “attacking your groin” with the bell. It is important you use hip drive to carry your arm and the bell up to your sternum. Avoid using your shoulder. Perform 10 reps.

3. Single Arm Overhead Push Press

Place your feet shoulder-width apart and hold a dumbbell or kettlebell in your right hand at shoulder level in a racked position. Keep your elbow tucked in to towards your torso with a neutral grip (avoid flaring the elbow out).

Slightly bend your knees and dip your hips into a ¼ squat position, then aggressively drive your hips and straighten your knees while simultaneously pressing the bell overhead. Lock the bell in the arms length position, lower it back down under control, and reset your position. Perform five reps and then switch to your left arm for five more reps.

4. Left Arm Swing

Hold a dumbbell or kettlebell in your left hand with your feet about shoulder-width apart and your knees soft. Hinge your hips back until your torso forms about a 45-degree angle to the floor and allow the bell to hang between your legs

Keeping the left arm perfectly straight, explosively drive your hips forward until your right arm reaches about sternum level. Quickly hinge your hips back again and allow your arm to fall back between your legs, focusing on “attacking your groin” with the bell. It is important you use hip drive to carry your arm and the bell up to your sternum. Avoid using your shoulder. Perform 10 total reps.

5. Offset Reverse Lunge

Standing with your feet together, hold a dumbbell or kettlebell in your right hand at shoulder level. Keep your elbow tucked in to towards your torso with a neutral grip (avoid flaring the elbow out).

Keeping your left foot planted, bend the left knee and drop your right leg back into a lunge position before standing back up into the starting position. As you lunge, focus on keeping your left shin vertical and your torso upright: do not allow the bell in your right hand to pull you over laterally. Perform five reps before switching hands and legs and repeating on the other side for five more reps.

6. Double-Arm Swing

Hold a dumbbell or kettlebell in both hands with your feet about shoulder width apart and your knees soft. Hinge your hips back until your torso forms about a 45-degree angle to the floor and allow the bell to hang between your legs.

Keeping your arms perfectly straight, explosively drive your hips forward until your arms reach about sternum level. Quickly hinge your hips back again and allow your arms to fall back between your legs, focusing on “attacking your groin” with the bell. It is important you use hip drive to carry your arms and the bell up to your sternum. Avoid using your shoulders. Perform 10 total reps.

7. Offset Squat

Stand with your feet shoulder to hip width apart and hold a dumbbell or kettlebell in your right hand at shoulder level in a racked position. Initiate a squat by pushing your hips back and bending the knees until your thighs are at least parallel to the floor.

Return to the starting position by driving your hips forward and straightening your knees. Keep your torso as upright as possible and do not allow the weight to pull you laterally to the right. Perform five reps, switch hands, and perform five more reps on the other side.

8. Push-up to Cross Body Mountain Climber

Start in a standard push-up position with your feet about hip width apart. Lower yourself towards the floor, keeping your arms about 45 degrees to your torso.

Drive back up while simultaneously bringing your right knee across your body towards your left elbow. Lower back down into the push-up, but, this time, bring your left knee across your body towards your right elbow as you push back up. Alternate sides on each rep for a total of 10 reps (five on each side).

9. Goblet Squat

With your feet shoulder to hip width apart, hold a dumbbell or kettlebell in both hands directly underneath your chin, allowing your elbows to hang naturally. Initiate a squat by pushing your hips back and bending your knees until your thighs are below parallel to the floor.

Stand back up into the starting position by driving your hips forward and straightening the knees. Keep a fairly upright torso and your core braced -do not allow the weight to pull you over at the waist. Perform 10 reps.

10. Jump Squat

Stand with your feet shoulder- to hip-width apart with your hands behind your head in a “prisoner” position. Initiate a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.

Explosively drive your hips forward, straighten your knees, and launch yourself into a jump. Upon returning to the ground, absorb the landing with soft knees and go right back into the next rep. Perform 10 total reps Some people love cardio, long distance runs, and spending big blocks of time on the elliptical. The rest of us just want to burn body fat as quickly as possible. If that sounds like you, there’s a solution: Metabolic conditioning complexes. “MetCon” will send your heart rate soaring and have you breathing like a freight train, all while preserving lean body mass, improving core stability, and blow torching body fat. And the best part? It’s over in minutes, not hours.