If you’re looking to lose a few pounds, you’ve come to the right place. We’ve rounded up some moves that increase your heart rate, build muscle, and burn fat way faster than your typical workout. Of course, exercise alone isn’t going to cut it. But by practicing some healthy eating habits and adding these eight moves to your workout routine, you’ll burn fat in no time.
1. Jump lunges
Regular lunges are already challenging, so adding a jump to the exercise yields even more benefits. PopSugar says this move will help sculpt your legs and tone your calves. Plus, the jumping component is a great way to boost your heart rate.
Begin standing with your knees slightly bent and your feet staggered so your right foot is in front of your left. Jump straight up, switching your legs in the air, then land in a lunge with your left foot in front. Make sure to land with both knees bent at 90-degree angles to prevent injury. Repeat this move 20 times to complete one set.
2. Kettlebell swing
Men’s Fitness explains the kettlebell swing is an explosive, full-body exercise that builds strength and helps improve power and posture. Begin standing with your feet shoulder-width apart, knees slightly bent and toes pointed out. Hold a kettlebell with both hands so it hangs between your legs. Hinging at the hips, lower your body into a squat position. Then, extend your hips to come to standing while swinging the kettlebell in front of you, squeezing your glutes at the top of the move. From there, let the weight swing back down as you come back into the squat. Repeat the motion until fatigued.
3. Dumbbell squat and press
The dumbbell squat and press is a great move that works your entire body, which you can see over at Men’s Health. You’ll begin standing with your feet shoulder-width apart as you hold a pair of dumbbells right in front of your shoulders, palms facing each other. Lower your body into a squat while rotating the dumbbells so your palms face you, then extend your legs as you push your arms above your head, turning your wrists until your palms are facing away from you. Repeat until exhaustion.
4. Box jumps
Box jumps are great for burning fat, helping with balance and coordination, and toning your muscles, according to mindbodygreen. All you need is a plyometric box or a raised surface you can jump on.
To begin this move, lower yourself into a partial squat. Then, push off the ground as you swing your arms forward to jump on top of the box, landing with your knees slightly bent. Hop down and immediately repeat 10 to 20 times to complete one set.
5. Golf swing
This move, featured by Women’s Health, works your core and arms at the same time. You’ll begin standing with your legs slightly wider than hip-width apart as you hold a medicine ball just to the right of your right hip. Then, pivot on your right foot to twist your torso to the left while swinging the medicine ball up above your left shoulder until your arms are fully extended. Return to the starting position and repeat eight times to complete one set.
6. Crunch squat
This exercise works your glutes, quads, and abs all at once, so you’ll make some serious gains. Shape says to lie down on a Bosu ball or pillow with your lower back resting on it. Engage your abs to do a crunch, then immediately use your lower body to push up to standing. Repeat 25 times to complete one set.
7. Dumbbell jacks shoulder press
Get your heart rate pumping while working your arms, shoulders, and legs with this move. Cosmopolitan explains you’ll start standing with your feet together as you hold the dumbbells just in front of your shoulders, palms facing each other. Perform an overhead press. As soon as you hands return to your shoulders, hop your feet out as you would for a jumping jack while you open your elbows out to the side and extend your arms overhead, palms facing forward. Hop back to the starting position to complete one rep.
No list of full-body exercises is complete without burpees. As brutal as they are, Fitness says they do an amazing job of torching calories and training your chest, core, and abs. If you aren’t already doing them, it’s time to start.
Begin standing with your feet shoulder-width apart. Lower your body into a squat, place your palms on the floor below your shoulders, then hop your feet back into a plank. Jump your feet back to your hands, then immediately jump up as you extend your arms above your head. As you land, go right into the next one. Repeat the exercise until exhaustion.