Are you looking to lose weight? Maybe you are trying to get more cut for competition or just slim down for the season. Along with adjusting your nutrition, the best way to lose weight is to throw on your bodybuilding clothes and turn up the burn. The key is to be as efficient as possible so you don’t spend hours slogging away on the treadmill just to burn a couple hundred calories. From calisthenics to cardio and weightlifting, here are a few exercises practically guaranteed to torch calories.
Burpees might seem simple, but do a set of 10, and you’ll start to feel your heart pounding. They involve a lot of movement, and lots of movement is key to burning lots of calories. Start by standing with your feet shoulder-width apart with your arms at your sides. Lower yourself into a squat, putting your hands on the floor. Then, kick your legs back into a plank position, and then return your legs to a squat. Return to a standing position before jumping in the air.
Use your body weight against you with classic crunches. What’s great about crunches is that you can do many variations to target different muscles or increase the difficulty. If you want to burn more calories, you can add a twisting movement, touching your elbows to opposite sides before lying back down. If you want to really test your core strength, try holding a weight plate, kettlebell, or medicine ball. All of these can help you burn more calories.
Another exercise that uses your body weight to burn calories is the pull-up. The classic pull-up set is 10 reps, bringing your chin over the bar using your shoulder, back, and arm muscles. While it sounds simple, it can be anything but. If you want to burn more calories while building strength, use ankle weights or a belt with a weight attachment.
Cardio can make you sweat through your bodybuilder clothing, and it burns calories efficiently. High-intensity cardio is one of the best calorie burners. High-intensity interval training usually includes 5 to 8 rounds of intense activity, with 30 seconds or less of rest between. There are tons of HIIT options available, so pick one that you enjoy, such as cycling, sprinting, rowing, or calisthenics. The goal is to drain yourself until you can’t do anymore, burning plenty of calories in a short amount of time.
Doing an hour of kettlebell circuits can burn upwards of 600 calories and leave your weightlifting clothing soaked. It combines cardio and strength training as you lift weights, keeping your heart rate up. This burns calories while building muscle. You can add squats, swings, and pushups to get a full-body workout. Chances are your gym has a kettlebell area with tons of different weight options. Pick up a kettlebell, start swinging it around, and you’ll be surprised at how fun it can be.
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