These four exercises are some of my favorites to burn fat fast. Maybe because they don’t look that sexy, or maybe because they don’t have a celebrity sponsor, or maybe because these exercise are extremely physically and mentally demanding; but whatever the reason, they are not common, but effective. Try adding some of these exercise to your fat-loss program.
Sprints: If you’re short on time, but want the benefits that long, slow cardio provides, sprint workouts might be a perfect solution. Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise.
How to: An important thing to consider with sprint training is safety. Because sprinting is a max effort dynamic exercise there is an increased risk of injury. Start slow and increase intensity over several weeks. Go to the local middle or high school track, start by jogging/sprinting the straights and walking the turns. Repeat two to 10 times depending on your current conditional level.
Crawling: This surprising fat loss favorite is rarely performed in commercial gyms, but is arguably the most “functional” exercise ever. Everyone crawls as a baby and nothing is more natural to teach the body movement sequencing like using your arms and legs at the same time. For people without severe wrist complications, crawling can be incredibly safe and incredibly challenging .
How to: The basic bear crawl is a crawling on the hands and with bent knees staying on the feet. Keep the hips and head at the same height. Add a water bottle on the lower back for some “biofeedback” to keep yourself honest. To alleviate wrist problems, point your fingers slightly outward. Also begin with a few feet back and forth and slowly add volume over several weeks. (YouTube “Learning the Basic Crawl” for instruction by Dewey Nielsen on crawling).
Loaded carries: This classic strongman exercise is underrated as a core fat-burring exercise. Very few exercise are as basic and demanding as walking with heavy weights. Loaded carries, especially unilateral variations, demand the core muscles to act as one to protect the spine. A one arm loaded carries is essentially a walking side plank, but tougher.
How to: Stand holding a kettlebell or dumbbell in each hand at your sides, palms facing thighs. Walk forward at a moderate pace, keeping your back braced and head high the entire time. For beginners start with dumbbells or kettlebells at your sides . Do three sets of 15 to 20 steps (about 30 to 45 feet), resting 60 seconds between sets. Try one dumbbell or kettlebell for more core activation.
Goblet squats: This is an excellent exercise to strength the glutes, quads and core; while at the same time increase hip mobility. By holding the weight in front of your body, it forces you into proper position, which also reduces the risk of squatting. This position also challenges the core to a greater degree. The more muscle you get active, the more fat you will burn.
How to: Stand with your legs about shoulder-width apart, with your toes pointed slightly outward. Grab a dumbbell or kettlebell and hold it against your chest. With a kettlebell, hold the handle, but with a dumbbell just hold it vertical by the one end. Squat down with the goal of having your elbows, which are pointed downward because you’re cradling the bell, slide past the inside of your knees. Then squeeze your glutes and quads to standing position.