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Recently I was asked what the top 5 fat burning exercises are for fat loss, and I sort of cheated on the answer. I don't have 5 exercises, but I do have 5 specific movements that are the best for a fat burning workout.
These movements should be in all total body workouts if you have time.
First is any type of squatting movement. So this can be barbell squats, dumbbell squats, bodyweight squats, single leg squats, and can even be split squats. Further, this should be the first exercise in a total body fat
Try any exercise where there is a bending of the hips, pushing the butt down to parallel or lower to the floor, and come back up nice and strong. My favourite total body fat burning exercise is barbell squats, but if you don't have equipment, you can use bodyweight squats for bodyweight interval training.
Also, deadlifts are a great squatting movement, but these also fall into the category of a pulling exercise, so you can use this exercise in either category (or cover two categories with just one total body exercise).
Second is a pushing movement. This can be bench press, push press, any type of push up, or a dumbbell press. Ideally, you will want to choose an exercise that is total body. I prefer push-ups or heavy presses because you
get more out of that exercise than what you would get from a cable cross over for the chest for example.
Third is any type of pulling movement. This can be a rowing movement or a vertical pulling movement. Examples of this type of movement include; pull-ups, chin-ups, inverted rows, bodyweight deadlifts, dumbbell rows, seated rows, barbell rows. In this type of movement you are getting a lot of musculature movement.
Fourth is a single leg movement. So, this can be a lunge, split squat, single leg squat, stability ball leg curl, lying 1-leg hip extension, or a Bulgarian split squat.
Fifth is any type of total body abdominal exercise. This can be a hanging leg raise, cable crunch, mountain climbers, spiderman climbs, stability ball jackknife. Basically any abdominal exercise where you are not lying on the ground and curling up two inches.
So those are my BIG FIVE movements. If you only have a limited amount of time and can only get through the first 3 exercises, you'll still be getting a great workout. As well, these exercises can be done in either a circuit fashion or in straight sets, perfect for a total body workout.
A dumbbell circuit would start with dumbbell squats, then dumbbell chest presses, then rows, then lunges, and then a plank exercise. You obviously don't need the dumbbell for the plank. You could also do split squats or Bulgarian split squats for the single leg dumbbell exercise.
A sample fat burning bodyweight exercise workout circuit would start with bodyweight squats, followed by pushups, then inverted rows, split squats, and finish off with mountain climbers. Thats a great total body workout without equipment.
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