Another big, bad, heavy lift that doubles as a fat burner is the deadlift. The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism.

You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way. That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep.

Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat. The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight. Make sure that you're still in the right position when you swing.

You shouldn't be squatting and raising the weight; instead, keep your knees slightly bent, hinge at the hips, and keep your head in a neutral position to keep your spine aligned properly.

Loaded carries are so simple that the exercise might seem too obvious to be an effective fat burner—but anyone who has been forced to lug a set of dumbbells or even a heavy load of groceries for a long walk can attest to how quickly the weight becomes a burden.

Posture is key here—grip your handles tightly, engage your glutes and core, draw your ribcage in, keep your gaze ahead, and make sure that you don't allow your shoulders to slouch forward as you step. Battle ropes are an implement that have become infamous thanks to the high-intensity workouts for which they're often employed.

The routines challenge you to use your whole body to swing, slam, and shake the implements while squatting, lunging, and jumping—so you're going to ramp up your heart rate and burn through fat. Crawls are another simple, deceptive means to hone your strength, mobility, and athleticism while burning fat.

The movements are so effective because you're getting your whole body involved. Like some of the other exercises on this list, crawls are only truly effective when your spine in a safe, neutral position. Focus on bracing your core and moving with a purpose—a bear crawl should never be a brainless gallup for speed if you actually want to reap the benefits.

The lunge is a gold standard leg exercise that challenges you unilaterally—you'll work just about every muscle in your leg, and once you get walking, you'll up your heart rate, too.

Keep posture a priority as you lunge, especially if you load up the exercise with weight. You'll get more out of the movement by engaging your core, keeping your chest up and your gaze forward, and driving up into the next step. If you're low on space, try alternating reverse lunges.

Thrusters with barbells are a CrossFit staple for challenging WODs, but you can use dumbbells to make the exercise work for your fat burning goals.

The move has multiple components, so make sure that you're doing everything properly. You're essentially combining a front squat with a push press—for the best results, emphasize the depth in the squat, then explode up to drive through the top of the press.

This exercise should be familiar to anyone who's taken a HIIT class, for good reason. Mountain climbers are a solid method to push your heart rate up while honing your abs and athleticism, too. Keep your posture on point to make the most of the mountain climber.

Think of the plank position as important as the knee drive—that means you're squeezing your abs and glutes even while you're pumping away with your legs. Inchworms light up nearly every muscle in the body when done properly.

Throw this move into the beginning of your workout to warm up, or at the end to burn out. Either way, this will get your whole body pulsing, incinerating fat all over.

Walk your hands as out to pull your body down into a plank position, trying to minimize the sway in your hips when you shift your weight from hand to hand. This explosive movement will boost the heart rate and fire up the quads, glutes, and calves.

For this move, start in a low squat position, and power up by shifting your weight from the heels to the toes. When you land, finish low back into the squat position again, tightening the quads to brace the knee joints for impact.

Wake up your posterior chain, glutes, and hamstrings with this full body lift. The engagement of several large muscle groups really gets the blood flowing and thus, the heart pumping.

Similar to the deadlift, the power of this movement comes through the posterior chain and hip extension. This means engaging the core, hinging the hips, and powering up by squeezing the glutes together.

The good morning, however, requires a bit more back and core activation with the weight placed behind the head. Sleds harness power and strength into one fat incinerating move that will fry the muscles and get the heart rate up. When you're pushing, keep the arms straight, the spine neutral, and drive through the front foot.

Turn up the heat by increasing the weight and going heavy and slow to burn out your muscles, or work for performance by opting for the light weight and picking up speed to increase your heart rate. Similar to the inchworm, this move is great to start up or finish off your workout. After you set up in your push up position, walk your hands out past your shoulders.

This is going to cause you to want to arch your spine, giving your core a little extra cue to stay tight then a traditional plank. Alternate the arm lift, and you'll add in an extra challenge to your core and shoulders to prevent rotation. Brett Williams, a senior editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter.

You can find his work elsewhere at Mashable, Thrillist, and other outlets. You can find more of her work in HealthCentral, Livestrong, Self, and others. Chris Hemsworth Shows Off Strength and Speed. Bodybuilder Woody Belfort Shares His Strength. Akil Marshall Did More Than Change the NBA Forever.

How Alonzo Wilson Built Tone House. Sets: 4 Reps: 8. Rest day or a light cardio day. Do 10 minutes each on the rowing machine, bike and elliptical cross trainer. Do this high-repetition programme for weeks two, four, six, eight and ten.

Rest for no more than 15 to 20 seconds between sets to keep your heart pumping and sweat dripping. Standing cable curl Sets: 3 Reps: Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

Do intervals on the rower for 30 minutes : sprint for 40 seconds, then recover for 30 seconds at a slower pace. Could Ice Baths Be Hurting Your Gains? Perform Perfect, Strict Pull-Ups with Progressions. Why You Need to Do More Standing Calf Raises. Stretching Could Build as Much Muscle as Lifting.

How Many Exercises You Should Do in a Workout. How Many Sit-Ups You Should Do in a Day. This Minute Arm Workout Builds Muscle Fast.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Fitness. By Jennifer Cohen Jennifer Cohen. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off.

Set your timer for the number of minutes X recommended and choose a weight you can perform 10 repetitions with. For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps.

Go back and forth between these paired exercises with as little rest as possible. Make sure to check the table for the suggested timeframe for the following week s. Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations.

Next, set up a treadmill to the maximal incline and at a speed you can sprint for seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel. Losing fat and taking your body fat percent down is not as easy task.

Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts — shoot for hours per night. Remember, diet plays more of a role in fat loss than high intensity workouts.

There are options for getting in a fast and effective workout when you're pressed for time. This member of the Elevator Boys phenomenon uses reps and rest to rule social media. Like HIIT workouts, plyometrics rev your metabolism for hours after the workout is over.

Exercises like running, cycling, spinning, swimming, rowing, hiking , and elliptical training definitely burn a lot of calories, especially if your workouts are long. The afterburn will be less than a more intense workout, but consistent cardio workouts can certainly contribute to generating the calorie deficit you need to burn fat.

When doing cardio, going up an incline will also increase your calorie burn. Whether hiking , running, or walking on the treadmill or outside, head for the hills or stairs or bump up the incline to boost the effectiveness of the fat-burning.

Circuit training involves combining strength and cardio exercises in a continuous loop, which keeps your heart rate up and maximizes calorie burn. This is a fantastic way to burn calories, build muscle, and improve your overall fitness.

You complete a series of exercises one after the other with little to no rest in between. There are certain factors, like genetics, that play a role in how efficiently someone loses weight. However, your consistency with eating in a caloric deficit and exercising will ultimately define how much weight you are able to lose in a week.

A great goal to have would be to lose one to two pounds per week — this is both safe and realistic. The best fat-burning workouts will help you efficiently burn calories and optimize your metabolism for mobilizing stored fat.

That said, any type of exercise can support your weight loss goals, so pick an activity you enjoy — or, ideally, mix it up. If you haven't been in a gym in a bit, what he said seems like sacrilege.

Where are the bench presses of yore? Where's a young Arnie Schwarzenegger barefooted at the squat rack, as seen in Pumping Iron? The reality of today's trainers, Hammond said, is that for most cases and most people, dumbbells are more effective and versatile than any home workout machine you can buy.

Even if you're aware that Olympic athletes and elite bodybuilders count stretching as an integral part of their warm-up routine, you still find yourself skipping it before a workout. Because, unlike strength training and a full-body workout, you don't see results from stretching.

But if you're doing it right, you're not supposed to.