You want to get fit, lose weight, and be stronger in 2018. Excellent. Unless you're one of the rare few who has all the time in the world for fitness (hello, celebrity lifestyle!), you're likely looking for exercises that pack the most punch. We get it. That's why we've compiled four of the best fat-burning exercises in one article.
These four exercises will get you the biggest calorie burn for your buck and they can literally be done anywhere, with no equipment. Our suggestion? Make it a goal to complete each exercise eight times using the TABATA method (20 seconds of all out intensity, with a ten second rest interval) for a fat-burning, calorie torching, whole body workout.
Grab your stopwatch. You've got this.
4 Fat-Burning, Bodyweight Exercises for Serious Calorie Burn
- Squat jumps. Part of the plyometric family, squat jumps take traditional squats to a whole other level. Start in a squat position (weight in those heels!), jump as high as you can, and land in a low squat, shifting weight back to the heels. Tip: use your arms to propel you even higher. 14 calories per minute.
- Burpees. Love em' or hate em', burpees are one of the best bodyweight exercises, period. Begin in a plank position and jump towards your hands, tucking both knees into your chest. Jump back and land in a squat position. Jump up, propelling yourself from the squat position and land back in a plank. 14 calories per minute.
- Split jumps. Split jumps (jumping lunges) are not for the faint of heart but the physical reward is well worth the effort. Begin in a classic rear lunge position, bending both knees to 90 degrees. Jump up, switching feet in midair so you land with left foot ahead of right foot and immediately drop into a low lunge on the other side.12 calories per minute.
- Mountain climbers. Mountain climbers require you to engage your upper arms muscles, as well as your core and your legs (a whole body workout, Baby!). Start in high plank, hands stacked below your shoulders. Bring your right knee into your chest, and extend the leg back out as you drive your left knee to your chest, as fast as possible. Repeat, completing as many reps as possible in twenty seconds. 11 calories burned per minute.
If these exercises are new to you, start slow. In the beginning, work on form rather than intensity. Why not make it your goal to work up to ten minutes of each exercise, using the TABATA method? Small, consistent changes = big results. Complete the circuit once each day and you'll shave 450 calories (on average) off your weekly calorie count. That doesn't even include the after burn or whole body benefits of getting your heart rate up and your body moving every day!
Make 2018 YOUR year.
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