The recipe for fat burning is pretty simple: heavy resistance, high intensity heart and a solid plan outside the gym (nutrition, rest, sleep … you know the exercise). There are endless training options for blending strength and heart to reduce fat loss and activate every muscle in your body. It can lose you what exactly to do.
I'm not asking myself anymore: These five full-body workouts will boost your metabolism and heart rate, burn fat and build muscle. Everyone comes from a top trainer. As far as nutrition is concerned, try our four-week fat burning plan.
The Trainer: Ricardo Rose, instructor at EverybodyFights in New York City
- 10 to 15 minutes Preparation: Stretching, Mobility work, exercises to increase the heart rate (skipping rope, shadow boxing)
- 1 mile or row 1,500 meters run
Directions : Perform all six movements as described. Pause between exercises 20 seconds and 1 minute between circuits. Make 4-6 rounds.
. 1 Broad push-ups: 10 reps wide, 10 reps increased
Start in push-up positions with hands wider than shoulder width. Do 10 wide pushups, then lift your feet up on a step or chair and position your hands apart with your shoulders. Do 10 more pushups. To make it easier, make 20 pushups off your knees. To make it more difficult, do 15 repetitions at each position.
. 2 Heavy kettlebell or dumbbell squats: 8 to 10 repetitions
These should be about 70-80% of your maximum value (as difficult as possible for 8-10 repetitions, so later reps are difficult). Hold the weight in both hands and keep your feet shoulder width apart. Lower yourself, take a short break at the end of the movement and then drive your heels to stand.
. 3 Double Crunches: 1 minute
Lie flat on your back, legs straight and arms stretched to your sides. Put your shoulders on the floor as you bend your knees to your chest and lift your feet off the floor. Keep your arms at your sides throughout the movement and then return to the starting position. To make it even more difficult, lift your hands over your head in the starting position and reach for your toes.
4. Burpees With Pullups: 10 reps
Find a setup where you can jump to a pullup bar. Start in a standing position and continue with a burpee. do a pushup; and explode your feet to your hands. From here, jump up to grab the pull-up bar and do a pull-up. Then return to the starting position and repeat the process. To change this, fill in 10 burpees and 10 pull-ups (if necessary with the help of a help band) separately.
. 5 Curl to Overhead Press: 15 reps
Hold dumbbells, stand upright, and make sure your elbows are in front of your ribs. Wrap the dumbbells at shoulder level and start with an overhead press. When squeezing from above, press your buttock muscles and hold the core in place to prevent arching in the lower back.
. 6 Kettlebell Swings: 1 minute
Start with shoulders apart with both hands on the horns of a kettlebell. Relax your shoulders from your ears and put the shoulder blades together. Do not drop the bell under your knees when hinging. Grasp back with your hips and push your buttock muscles from the bottom of the swing through your hips up to full extension.
The Trainer: Aqib Rashid, founder of GHOST, a technology-driven personal training center in Brooklyn
Phase 1: Fast Twitch Fibers + Anaerobic Training
In this part of the program, you should aim for heavy loads of moderate volume.
. 1 Barbell Deadlift with Cruciate Ligament (8 to 10 reps): Once you have mastered the hinge pattern of a deadlift, you can safely increase the load while progressing by inserting resistance bands. Using a lifting platform or a low-pinning rack, attach a resistance band from the base of the pegs at each end of your dumbbell – to teach the band and increase the resistance at the top of your movement. Choose weights that allow you to perform 8 to 10 repetitions per set for a total of 5 sets with a 90 second rest between sets.
Phase 2: Circuit Training
Perform a moderate-load, high-volume circuit in this part of the program. Perform a total of 4 shots with 60 seconds rest after each round.
. 1 Pullup Plus (8-10 reps): Hold the pole with an overhand grip on a slope, hands slightly wider than the shoulder. Without bending your arms, move the scapula towards your lower body (this should feel like you are trying to "bend" the bar). Your breast should be raised while the scapula is withdrawn. When you reach Full Retreat, pause for 2 seconds, then continue with standard pullup.
. 2 Zercher Carry (25-30 feet): Hold a medium-weight dumbbell close to your chest by flexing your arms 90 degrees and placing the bar between your biceps and forearm. Keep your eyes straight ahead, the core firm and back as you march.
. 3 Prowler Sprints (40-50 feet): Choose a challenging weight and put your arms up on the Prowler's grips. Keep your core in balance and move forward with each full length extension.
Phase 3: Improve Aerobic Capacity + Post-Exercise Oxygen  At this stage, the goal is to have bouts of increased effort subsequent active resting phase measured as a function of your maximum heart rate (MHR). If you have an accessible computer, a portable HR monitor at this stage is an excellent way to track the burden. Perform 8 to 10 intervals of the two movements in succession and build a maximum heart rate of 70 to 90 percent in increments of 3 to 5 percent with each sprint interval.
. 1 High Effort: Sprints with curved treadmill (self-propelled) (45-60 seconds, 70-90 percent maximum heart rate)
2. Active Rest: Hollow body plank or high plank (60 seconds, ~ 60 percent of maximum heart rate)
The trainer: Erick Wilson, a Barrys Bootcamp instructor based in New York City
Perform five sets of following steps. Do 12 repetitions for set 1; 10 repetitions for sentence 2; 8 repetitions for sentence 3; 6 repetitions for sentence 4; 4 reps for set 5. Increase weight over week by 5 pounds.
- Heavy Breast Press
- Heavy Squats
- Heavy Deadlift
- Heavy Shoulder Press
Complete 5 sets of the following HIIT exercises:  Alternating Dumbbells: 30 seconds