No one wants to be in the gym for hours. Get in, get out, get fit (as I like to say it). Some of the best exercises for your body are not always the most popular BUT they get the job done without losing countless hours. Use these top 3 trainer exercises to turn up the heat and burn up the calories fast.
Plank – Row – Push up also know as the Renegade Push Up
This exercise also premiered on our Body Burn (TM) workout series. Do 15 repetitions 2 -3 sets. You’ll notice that this is a full body workout with just one exercise.
Not sure you can do this version?? Try this altered exercise instead !
Burpees of Course!
While this exercise doesn’t use any added weight. All of the hoping engages the “fast twitch” muscle group. It’s a high intensity exercise to rev up your calorie burning fast. It’s also using a lot of large muscle groups.
Fitness Tips: If you want to burn calories FAST then focus on using the largest muscle groups in your body.
Do 15 repetitions OR 60 seconds worth of burpees – 2 to 3 total rounds
Calories Burned During Burpee (kcals/burpees)
|
Weight (lbs)
|
120
|
130
|
140
|
150
|
160
|
170
|
180
|
190
|
200
|
|---|---|---|---|---|---|---|---|---|---|
| kcals per Burpee | .95 | 1.03 | 1.11 | 1.19 | 1.27 | 1.35 | 1.43 | 1.51 | 1.59 |
(source)
Squats
This one shouldn’t be a surprise. Whether you are doing a front squat (as seen below) or a back squat, this exercise targets some of the biggest muscles in your body. Your quads, glutes, and hamstrings will help you shred the fat while you “break the 90.”
How to Calculate How Many Calories YOU Burn During Squats
To calculate the amount of calories you burn while doing squats without additional weights, multiply your weight by .096. Take the answer and multiply it by the amount of minutes you perform the exercise. For instance, if you weigh 160 lbs. and you take 15 minutes to complete your squats, you will burn approximately 230 calories.
Use these 3 great exercises to blast through the fat, build lean muscle, and get in and out of the gym fast. It also never hurts to have some fun with the calorie calculators. This will give you a more realistic view on how many calories you’re really burning.
Adria
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