As a personal trainer, I have given my clients, whose goal is to burn a lot of fat, the following three exercises, which are atypical.
Burn Fat with the Kick ‘n Press
Between sets of chest and shoulder pressing, swiftly make your way to the heavy bag and throw some power kicks. While your upper body is taking a breather, your lower body will get a grand workout.
After fatiguing your lower body, you will then be ready to do another forceful set of chest or shoulder presses.
When you do the kicking, don’t do a bunch of flimsy, half-baked kicks. Pretend that the bag is a big person coming at you. Really drive your foot into it, whether it’s a front kick, jump front kick, inside crescent kick, roundhouse kick or side kick.
Or, you can throw some combos such as a front kick to roundhouse; front kick to inside crescent; or flying side kick to back kick. Make the kicks hard enough (without getting sloppy) so that 10 on each side leave you breathing a bit heavily and ready to return to the upper body work.
Burn Fat with the Heavy Rope Pushup
Does your gym have heavy ropes? Grab the ends of the ropes and give them your best up and down motion-just one repetition. Then immediately drop down and do a full pushup.
Then immediately get up and do another repetition with the ropes. Keep doing this based on a set time or number of repetitions. For example, switch back and forth for one minute.
Really yank at the ropes as hard as possible since it’s only one rep at a time. Don’t dawdle when transitioning back and forth, yet also don’t get sloppy with the pushups, either.
Burn Fat with the Deadlift to Kettlebell Swing
After a set of deadlifts, immediately grab a kettlebell and do 15 to 20 swings. This is a deadlift-kettlebell-swing superset. Be the first in your gym to do this.
Make sure the weight of the kettlebell enables you to perform 15 to 20 swings, leaving you quite winded at the end. This is done right after you complete the last rep of the deadlift set; have the kettlebell right there.
Make sure you swing the weight through your legs; don’t short-stroke the movement. Raise the weight to shoulder height before letting it come down again.
A variation is to do the kettlebell swings first, then the deadlift. If you opt for this version, use a heavier kettlebell so that you can do only 10 to 12 swings. Then move right into a deadlift set.
Follow the above exercise schemes and you’ll burn more fat than ever.