The fat-burning recipe is fairly straightforward: heavy resistance, high-intensity cardio, and a solid out-of-gym plan (nutrition, recovery, sleep…you know the drill). There are endless training variations for blending strength and cardio that work to reduce fat and activate every muscle in your body. It can leave you at a loss for what exactly to do. In order to view the video, please allow Manage Cookies
Wonder no more: These five total-body workouts will kick your metabolism and heart rate into high gear, burning fat and building muscle in the process. Each comes from a top trainer. As for the diet, try our four-week, fat-burning meal plan.
How Has Your Metabolism Changed with Age?
Read article
Goblet Squat Justin Steele The trainer: Ricardo Rose, instructor at EverybodyFights in New York City Warmup
10 to 15 minutes of prep: stretching, mobility work, exercises to increase heart rate (jumping rope, shadow boxing) Run 1 mile or row 1,500 meters
Directions: Perform all six movements as described. Rest 20 seconds between exercises and 1 minute between circuits. Do 4-6 rounds.
- Wide-to-Elevated Pushups: 10 reps wide, 10 reps elevated Start in pushup plank position with your hands wider than shoulder width. Do 10 wide pushups, then elevate your feet on a step or chair, positioning your hands shoulder-with apart. Perform 10 more pushups. To make it easier, do 20 pushups from your knees. To make it harder, do 15 reps at each position.
- Heavy Kettlebell or Dumbbell Squats: 8 to 10 reps These should be about 70-80% of your 1-rep max (as heavy as possible for 8-10 reps so the later reps are difficult). Hold the weight in both hands, standing with feet shoulder-width apart. Lower into a squat, pausing briefly at the bottom of the movement, then drive through your heels to stand.
- Double Crunches: 1 minute Lie flat on your back with legs straight and arms extended to your sides. Sit up with your shoulders off the ground as you bend your knees toward your chest, lifting your feet off the ground. Keep your arms to your sides throughout the movement, then return to the starting position. To make it harder, raise your hands above your head at the starting position and reach for your toes on the crunch.
10 Rapid-fire Fat-burning Workouts
Read article
- Burpees With Pullups: 10 reps Find a setup where you can jump to a pullup bar. Start in a standing position and proceed into a burpee: Drop into a pushup position; do one pushup; and explode your feet toward your hands. From here, jump up to grab the pullup bar and perform one pullup, then drop back to the start position and repeat. To modify, complete 10 burpees and 10 pullups (using a band for assistance, if necessary) separately.
- Curl to Overhead Press: 15 reps Holding dumbbells, stand straight up, making sure your elbows are in front of your ribs. Curl the dumbbells to shoulder level and begin an overhead press. When overhead pressing, squeeze your glutes and keep your core engaged to prevent arching in the lower back.
- Kettlebell Swings: 1 minute Start with feet shoulder-width apart, with both hands on the horns of a kettlebell. Relax your shoulders away from your ears and pin your shoulder blades together. When hinging, don’t let the bell drop below your knees. Reach your hips back and squeeze your glutes from the bottom of the swing into full extension through your hips at the top.
AJ_Watt / Getty Images
The trainer: Aqib Rashid, founder of GHOST, a technology-driven personal training facility in Brooklyn Phase 1: Fast Twitch Fibers + Anaerobic Training In this portion of the program, aim for heavy load with moderate volume.
- Banded Barbell Deadlift (8 to 10 reps): Once you’ve mastered the hinge pattern of a deadlift, incorporating resistance bands will help you safely increase load as you progress. Using a lifting platform or rack with low pegs, attach a resistance band from the base of the pegs to each end of your barbell—such that the band is taught and resistance increases at the top range of your movement. Choose weights that allow you to perform 8 to 10 reps per set for 5 sets total with 90 seconds rest between sets. Phase 2: Circuit Training In this portion of the program, perform a circuit with moderate load and higher volume. Perform 4 circuits total with 60 seconds rest after each circuit.
- Pullup-Plus (8-10 reps): Grab the bar with an overhand grip in a dead-hang, with hands slightly wider than shoulder width. Without bending your arms, bring the scapula down toward your lower body (this should feel like you’re trying to “bend” the bar). Your chest should rise while your scapula retracts. Once you hit full retraction, pause for a 2-second count, then proceed into standard pullup.
- Zercher Carry (25-30 feet): Hold a moderately heavy barbell close to your chest by bending your arms at 90 degrees, placing the bar between your biceps and forearms. Keep your gaze forward, core braced, and back straight as you march.
- Prowler Sprints (40-50 feet): Choose a challenging weight, and place your arms high on the prowler handles. Keeping your core braced, drive forward at a steady pace with full extension on each rep.
The 17 Best Ways to Fire up Your Metabolism
Read article
Phase 3: Improve Aerobic Capacity + Leverage Post-Exercise Oxygen Debt The goal in this phase is to engage in bouts of heightened exertion followed by active rest, measured as a function of your maximal heart rate (MHR). If you have one accessible, a wearable HR monitor is a great asset for tracking exertion in this phase. Perform 8 to 10 intervals of the two movements back-to-back, building from 70 to 90 percent max heart rate in 3 to 5 percent increments with each sprint interval.
- High Exertion: Curved Treadmill (Self-Propelled) Sprints (45-60 seconds, 70-90 percent max heart rate)
- Active Rest: Hollow-Body Plank or High Plank (60 seconds, ~60 percent of max heart rate)
Hex Bar Deadlift James Michelfelder The trainer: Erick Wilson, a Barry’s Bootcamp instructor based in New York City Do five sets of the below moves. Do 12 reps for set 1; 10 reps for set 2; 8 reps for set 3; 6 reps for set 4; 4 reps for set 5. Increase weight by 5 pounds week over week.
Heavy Chest Press Heavy Squats Heavy Deadlifts Heavy Shoulder Press
Complete 5 sets of the below HIIT exercises:
Alternating Dumbbell Snatches: 30 seconds Kettlebell Swings: 30 seconds Pullups: AMRAP Pushups: AMRAP Dips: AMRAP
Spin class Jorg Badura The trainer: Mike Farr, a Reebok trainer based in Sacramento, CA Repeat the below sequence for 5 rounds twice a week. Work your way up to 8 to 10 rounds 3 to 4 times a week. For strength work, choose weights that are difficult but can be done with perfect form. Increase weights slowly week to week when possible. Strength Deadlift: 5 sets of 3 reps Barbell Row: 3 sets of 8 reps Romanian Deadlifts: 3 sets of 12 reps Conditioning Sled Sprints (hill sprint, assault bike, spin bike): 30 seconds all-out with 1.5 minute rest.
Justin Steele The trainer: JJ Rosenfelt, a NASM certified personal trainer, group fitness instructor, and running coach at Equinox Chestnut Hill in Newton, MA. Active Warmup Focus on a limited workout that incorporates interval-based cardio and targets muscles on rotation (work legs and lower body on Monday; upper body on Tuesday; lower body Thursday). Lower-body Session Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.
Jump Rope: 50 reps Box Jumps: 10 reps Air Squats: 12 reps Crab Reaches: 20 reps
Upper-body Session Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.
Pushups: 10 to 12 reps Shoulder Press: 10 to 12 reps Medicine Ball Slams: 10 to 12 reps
Lower-body Session Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.
Squats Leg Presses Lunges Leg Raises
Upper-body Session Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.
Bicep Curls Triceps Dips Shoulder Press Chest press
Interval-Based Cardio Select five varied cardio machines in the gym and go to max effort on each machine for two minutes with a 1-minute rest in between each effort. This totals 15 minutes. Build to four rounds (one hour).
The Best Workouts for Weight Loss
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
The fat-burning recipe is fairly straightforward: heavy resistance, high-intensity cardio, and a solid out-of-gym plan (nutrition, recovery, sleep…you know the drill). There are endless training variations for blending strength and cardio that work to reduce fat and activate every muscle in your body. It can leave you at a loss for what exactly to do.
In order to view the video, please allow Manage Cookies
Wonder no more: These five total-body workouts will kick your metabolism and heart rate into high gear, burning fat and building muscle in the process. Each comes from a top trainer. As for the diet, try our four-week, fat-burning meal plan.
How Has Your Metabolism Changed with Age?
Read article
The trainer: Ricardo Rose, instructor at EverybodyFights in New York City
Warmup
How Has Your Metabolism Changed with Age?
Read article
How Has Your Metabolism Changed with Age?
- 10 to 15 minutes of prep: stretching, mobility work, exercises to increase heart rate (jumping rope, shadow boxing)
- Run 1 mile or row 1,500 meters
Directions: Perform all six movements as described. Rest 20 seconds between exercises and 1 minute between circuits. Do 4-6 rounds.
Wide-to-Elevated Pushups: 10 reps wide, 10 reps elevated Start in pushup plank position with your hands wider than shoulder width. Do 10 wide pushups, then elevate your feet on a step or chair, positioning your hands shoulder-with apart. Perform 10 more pushups. To make it easier, do 20 pushups from your knees. To make it harder, do 15 reps at each position.
Heavy Kettlebell or Dumbbell Squats: 8 to 10 reps These should be about 70-80% of your 1-rep max (as heavy as possible for 8-10 reps so the later reps are difficult). Hold the weight in both hands, standing with feet shoulder-width apart. Lower into a squat, pausing briefly at the bottom of the movement, then drive through your heels to stand.
Double Crunches: 1 minute Lie flat on your back with legs straight and arms extended to your sides. Sit up with your shoulders off the ground as you bend your knees toward your chest, lifting your feet off the ground. Keep your arms to your sides throughout the movement, then return to the starting position. To make it harder, raise your hands above your head at the starting position and reach for your toes on the crunch.
10 Rapid-fire Fat-burning Workouts
Read article
- Burpees With Pullups: 10 reps Find a setup where you can jump to a pullup bar. Start in a standing position and proceed into a burpee: Drop into a pushup position; do one pushup; and explode your feet toward your hands. From here, jump up to grab the pullup bar and perform one pullup, then drop back to the start position and repeat. To modify, complete 10 burpees and 10 pullups (using a band for assistance, if necessary) separately.
10 Rapid-fire Fat-burning Workouts
Read article
10 Rapid-fire Fat-burning Workouts
Curl to Overhead Press: 15 reps Holding dumbbells, stand straight up, making sure your elbows are in front of your ribs. Curl the dumbbells to shoulder level and begin an overhead press. When overhead pressing, squeeze your glutes and keep your core engaged to prevent arching in the lower back.
Kettlebell Swings: 1 minute Start with feet shoulder-width apart, with both hands on the horns of a kettlebell. Relax your shoulders away from your ears and pin your shoulder blades together. When hinging, don’t let the bell drop below your knees. Reach your hips back and squeeze your glutes from the bottom of the swing into full extension through your hips at the top.
AJ_Watt / Getty Images
The trainer: Aqib Rashid, founder of GHOST, a technology-driven personal training facility in Brooklyn
Phase 1: Fast Twitch Fibers + Anaerobic Training
In this portion of the program, aim for heavy load with moderate volume.
- Banded Barbell Deadlift (8 to 10 reps): Once you’ve mastered the hinge pattern of a deadlift, incorporating resistance bands will help you safely increase load as you progress. Using a lifting platform or rack with low pegs, attach a resistance band from the base of the pegs to each end of your barbell—such that the band is taught and resistance increases at the top range of your movement. Choose weights that allow you to perform 8 to 10 reps per set for 5 sets total with 90 seconds rest between sets.
Phase 2: Circuit Training
In this portion of the program, perform a circuit with moderate load and higher volume. Perform 4 circuits total with 60 seconds rest after each circuit.
Pullup-Plus (8-10 reps): Grab the bar with an overhand grip in a dead-hang, with hands slightly wider than shoulder width. Without bending your arms, bring the scapula down toward your lower body (this should feel like you’re trying to “bend” the bar). Your chest should rise while your scapula retracts. Once you hit full retraction, pause for a 2-second count, then proceed into standard pullup.
Zercher Carry (25-30 feet): Hold a moderately heavy barbell close to your chest by bending your arms at 90 degrees, placing the bar between your biceps and forearms. Keep your gaze forward, core braced, and back straight as you march.
Prowler Sprints (40-50 feet): Choose a challenging weight, and place your arms high on the prowler handles. Keeping your core braced, drive forward at a steady pace with full extension on each rep.
The 17 Best Ways to Fire up Your Metabolism
Read article
Phase 3: Improve Aerobic Capacity + Leverage Post-Exercise Oxygen Debt
The 17 Best Ways to Fire up Your Metabolism
Read article
The 17 Best Ways to Fire up Your Metabolism
The goal in this phase is to engage in bouts of heightened exertion followed by active rest, measured as a function of your maximal heart rate (MHR). If you have one accessible, a wearable HR monitor is a great asset for tracking exertion in this phase. Perform 8 to 10 intervals of the two movements back-to-back, building from 70 to 90 percent max heart rate in 3 to 5 percent increments with each sprint interval.
High Exertion: Curved Treadmill (Self-Propelled) Sprints (45-60 seconds, 70-90 percent max heart rate)
Active Rest: Hollow-Body Plank or High Plank (60 seconds, ~60 percent of max heart rate)
The trainer: Erick Wilson, a Barry’s Bootcamp instructor based in New York City
Do five sets of the below moves. Do 12 reps for set 1; 10 reps for set 2; 8 reps for set 3; 6 reps for set 4; 4 reps for set 5. Increase weight by 5 pounds week over week.
- Heavy Chest Press
- Heavy Squats
- Heavy Deadlifts
- Heavy Shoulder Press
Complete 5 sets of the below HIIT exercises:
- Alternating Dumbbell Snatches: 30 seconds
- Kettlebell Swings: 30 seconds
- Pullups: AMRAP
- Pushups: AMRAP
- Dips: AMRAP
The trainer: Mike Farr, a Reebok trainer based in Sacramento, CA
Repeat the below sequence for 5 rounds twice a week. Work your way up to 8 to 10 rounds 3 to 4 times a week. For strength work, choose weights that are difficult but can be done with perfect form. Increase weights slowly week to week when possible.
Strength Deadlift: 5 sets of 3 reps Barbell Row: 3 sets of 8 reps Romanian Deadlifts: 3 sets of 12 reps
Conditioning Sled Sprints (hill sprint, assault bike, spin bike): 30 seconds all-out with 1.5 minute rest.
The trainer: JJ Rosenfelt, a NASM certified personal trainer, group fitness instructor, and running coach at Equinox Chestnut Hill in Newton, MA.
Active Warmup Focus on a limited workout that incorporates interval-based cardio and targets muscles on rotation (work legs and lower body on Monday; upper body on Tuesday; lower body Thursday).
Lower-body Session Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.
- Jump Rope: 50 reps
- Box Jumps: 10 reps
- Air Squats: 12 reps
- Crab Reaches: 20 reps
Upper-body Session Complete 3 sets of the below sequence with no rest between moves. Rest 1 minute between sets.
- Pushups: 10 to 12 reps
- Shoulder Press: 10 to 12 reps
- Medicine Ball Slams: 10 to 12 reps
Lower-body Session
Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.
- Squats
- Leg Presses
- Lunges
- Leg Raises
Upper-body Session Complete 3 sets of the below exercises starting with 5 reps using max weight; 6 reps dropping 10 percent of weight; 8 reps dropping another 10 percent.
- Bicep Curls
- Triceps Dips
- Shoulder Press
- Chest press
Interval-Based Cardio Select five varied cardio machines in the gym and go to max effort on each machine for two minutes with a 1-minute rest in between each effort. This totals 15 minutes. Build to four rounds (one hour).
The Best Workouts for Weight Loss
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
The Best Workouts for Weight Loss
Read article
The Best Workouts for Weight Loss
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
