Three Worst Fat Burning Exercises

If You Want To Burn Fat, Do NOT Do These Exercises!

A person walks into a gym, and what do they see? A few dozen people on cardio machines, a dozen more on exercise machines, six more on the ab machines (only because those are the only six the gym has).They then proceed to make their way to the free weight area where they see two people lifting weights…

Does this scenario sound familiar?

It should, because this is almost the exact situation that you encounter at all gyms around the country. The truth is, we have all been told for so long the wrong information about what exercises and workouts are best for burning fat and getting fit.

So today is your time to learn exactly what exercises you should avoid, and what exercises you should do instead!

Below are the three worst fat burning exercises you can do, and reasons why you should avoid them. Some may have a time and place, but for those looking to get fit fast, you should NOT be doing these exercises!

Worst Fat Burning Exercise #1

Ab Machines

One of the most popular pieces of equipment in the gym, yet, also one of the worst. Did you know that ab machines can actually make you look fatter?

Yes, they can!

The reason for this, is because for the majority of individuals, they have a layer of fat that is covering up their abs. So even though they are working out their abs, all they are doing is building up the muscle underneath their fat.

And doing this can make your stomach look bigger than before.

If you have fat covering your abs and you want your abs to start showing, you first must work on eliminating the fat around your abs. Once you do that, then you can work on building up your ab muscles.

This is not to say that you should never work on your core, but doing the ab machine every time you go to the gym is a waste of time. In fact, doing it at all is a waste of time.

Never in my life have I touched an ab machine and yet, I still have a six-pack. There are much better ways to get your abs to start showing and to make them “pop” like never before.

Instead of the ab machine, try some of these exercises to help eliminate the fat around your abs while still building up strength in your core:

Sprints: The best “ab” workout on the planet. You want your abs to show? Start sprinting!
Mountain Climbers and Cross Body Mountain Climbers
Burpees
Hop Backs
Leg Raises
Spider Climbs
Kettlebell Swings
Plank to Push-Ups
Pull-Ups
T Push-Ups

Each of these exercises may not be a direct ab exercise, but they will work far better in helping eliminate the fat around your abs while building up strength in your core.

So the first machine you should ditch, all ab machines!

=> Better than Ab Machines… Build Endurance and Strength While Getting RIPPED At The Same Time!

Worst Fat Burning Exercise #2

Leg Extensions, Leg Curls, and Adduction/Abduction Machines

When it comes to getting fit and burning fat, the more muscles you can activate the better. Above I have list four different, very popular machines that you see people do all the time at the gym.

The reason people do these machines is because they are easy to understand, and will make your legs burn, making it seem like you are getting in a great workout.

However, with each of these leg machines you are activating just one muscle at a time. That is not a very efficient exercise if you ask me.

In comparison, when you do a squat you are essentially activating every single muscle in your body which means you will burn more fat, more calories, and add lean muscle faster and easier.

There are plenty of exercises that you can do in replace of the exercise machines listed above. Unless you are a bodybuilder or fitness model, I do not ever recommend you stepping on those machines again. Instead, do some of the exercises below:

Sprints: Yes, once again sprints will work your legs and get them incredibly defined. Are you starting to realize the importance of sprints?!
Squats: Bodyweight, barbell, dumbbell, single leg, squat jumps, overhead, …
Deadlifts
Lunges: Walking, split, backwards, duck unders, cross overs, side, …
Hip Raises and Single Leg Hip Raises
Leg Press
Running stairs
Step-Ups

Remember, the more muscles you can activate on each exercise the better. Stick with the list above when working out your legs and better results will come!

Worst Fat Burning Exercise #3

Elliptical, Treadmill, Stationary Bikes

By far the most popular pieces of workout equipment in the gym, and by far the ones people waste the most time on. Sure, their is a time and place for these, but the vast majority of individuals have no idea what they are doing when they get on them.

They think that just because they jogged on the treadmill for an hour that they will magically start losing weight.

The problem with long, slow cardio (like the elliptical or jogging on the treadmill), is that you only burn calories while during your workout.

Once your workout is finished, your calorie and fat burning stops.

I understand that you have been told to stay in your “fat burning zone” in order to burn the most fat but clearly this is a load of BS. If the fat burning zone actually worked, then why do we still see all these individuals day in and day out doing the same long, slow “fat burning zone” workouts and see no results?

On the other end of things: individuals who are working out at a high intensity are seeing results within weeks.

Study after study proves to us that when we work near our anaerobic threshold, we will burn more fat and for longer periods of time. The higher intensity your workout, the longer your fat burning will continue even after your workout is finished!

So instead of wasting time on cardio equipment, do some of these workouts and exercises instead:

Sprints: Yup, there they are again…
Burpees
Mountain Climbers and Cross Body Mountain Climbers
Sled Pushes
Any kind of jumping exercise
Strength and Bodyweight Training
Plyometrics
High Intensity Interval Training (HIIT)
Metabolic Resistance Training (MRT)
Circuit Training

All of these workouts and exercises activate many different muscles and will force your body to burn fat for hours at a time. Plus, all you need is 10-20 minutes to get that effect.

Instead of spending 60 minutes jogging, why not spend 10 doing an all out intensity workout then move on with your day?

Not only will you save loads of time, but you will burn more fat, feel better, and get healthier!

The Choice Is Yours…

You have the information in front of you, now it is time for you to decide: Will you keep wasting your time on these machines that are killing your fat burning efforts or will you take what you read and apply it to your workouts?

I trust you will make the right decision…

=> Click here to see my Sprinting Based Workouts

=> Click here to see how to get fit in just 16, 14, or 11 minutes!

Crazy Advanced Outdoor Workout

This crazy advanced outdoor fat burning workout is one of my favorites for a nice day. Are you up to the challenge?

Below is a quick run down of the workout that you will be doing in the video:

You will do 4 exercises, with no rest in between. Between full rounds, take a 10 second rest and complete 5 total rounds.

Exercises:

Around the World Push-Ups: Right
Side to Side Lateral Jumps: 30 reps
Around the World Push-Ups: Left
Ice Skaters: 30 reps
Rest 10 seconds between full rounds and repeat for a total of 5 rounds!

To make the workout easier, take more rest between full rounds and perform regular push-ups.

If you enjoyed this workout, be sure to hit that ‘Like’ button before you leave!

Insane New Ab Workout

The other day, I put together a very intense new ab workout for Kyla and her readers over at BodyRipped.net! This is a workout that my friends and I put together some years ago but is one we still find ourselves doing on a weekly basis.

There are five different exercises in this routine, with each standing for a different letter. The workout is known as ‘TIVXL.’

This is a very challenging core workout and that is why there are three different levels to it:

Intermediate, advanced, and elite!

The level you choose will determine the number of repetitions you do on each exercise.

Intermediate: 8-10 reps
Advanced: 12-15 reps
Elite: 20 reps

Below is a video with the description of the workout, as well as me performing the first round with you. Take a look:

After each full round, you will take a 30-60 second rest then complete 2-3 more times!

This workout is incredibly tough and will build up great strength and endurance in your abs.

Be sure to start with a rep number that will challenge you yet isn’t too hard. It is better to start with a lower number and build up so you can eliminate any major soreness.

Drop me a comment below and let me know how you did!

Outdoor Workouts!

There is nothing I enjoy more than some great outdoor workouts!

Especially now that it is summertime here in beautiful Minnesota, I try and get outdoors as much as possible for my workouts.

Not only can you get in some amazing workouts outside, but you can also get your much needed daily dose of Vitamin D while your at it.

The best part about the workout below is that it can be done anywhere without any equipment. Just your bodyweight and a small space, and you can make it happen.

For our workout below, here is what you will be doing:

Workout Description: For each exercise you will perform 10 repetitions with no rest in between. In between full rounds, you will take a 20 second rest then complete 5 total rounds.

Exercises:

Push-Ups
Rock Climbers
Squat Jumps
T Push-Ups
Burpees
Rest 20 seconds between full rounds and repeat 5 times!

To make this workout easier:

If you want to make this workout easier, here is what you will do:

Perform knee push-ups instead of regular push-ups
Keep the rock climbers the same
Do bodyweight squats instead of squat jumps
Take out the push-up on the T Push-Ups
Lower the burpee count to 5 instead of 10 and do not do the push-up or squat jump

To make this workout harder:

If you want to make this workout harder, here is what you can do:

Increase the repetitions to 15-20 on each exercise
Perform explosive push-ups
Perform tuck jumps (bringing your knees to chest) instead of squat jumps
Take 10 seconds rest between rounds instead of 20

There you have it, an amazing outdoor fat burning workout!

Bonus Workout:

Still want more?

Try adding in this workout once you are finished with the circuit above:

You will be performing 7 full speed sprints at 40-60 yards each. In between each sprint, you are required to do 10 crunches, 10 leg raises, and 30 seconds of planks! After the plank, take 20 seconds rest and complete the next sprint.

So two rounds would look like this:

Sprint 1
-10 crunches
-10 leg raises
-30 seconds of plank
Rest for 20 seconds
Sprint 2
-10 crunches
-10 leg raises
-30 seconds of plank
Rest for 20 seconds
…

Now it is time for you to give this workout a try. Let me know your feedback and check back soon as I will be posting more great outdoor workouts!

Kettlebell Fat Burning Workouts

Kettlebell Workouts To Burn Fat

In a study done by the American Council of Exercise, it stated that kettlebell swings burned up to 20.2 calories per minute. For such a simple movement that is incredible. In comparison, the same study also stated that a spin class only burns 9.8 calories per minute, less than half of the kettlebell swing.

Read that again, a simple kettlebell swing can burn up to 20.2 calories per minute while a spin class only burns 9.8. After reading that, it is no wonder why kettlebell swings have been all the rage over the last several years.

Kettlebell swings not only burn tons of calories and fat, but they activate nearly every single muscle in your body which by now you know is what you want when putting together your fat burning workouts.

With the many different kettlebell exercises to choose from, this one piece of equipment can produce hundreds of workouts that will allow you to burn fat, build lean muscle, and supercharge your metabolism.

Take a look at the list of benefits you will see when you start performing kettlebell swings a few times per week:

Here is a list of kettlebell benefits:

Burn Tons Of Fat: As you saw in the study above, you can burn up to 20.2 calories per minute (crazy!)
The perfect strength and cardio workout all mixed into one.
Boosts metabolism for hours after your workout is finished which means more calorie and fat burning.
Doesn’t take a lot of time to do. 5-10 minutes is far enough time to get a great kettlebell workout in.
Easy to do and can be done by all fitness levels.
Easy on the body and joints.
You do not need a gym. A simple 5×5 foot space will do the trick!
Helps develop incredible core and functional strength.
Provides you with hundreds of exercise and workout options.
It’s fun!

This list can go on and on, but I hope you are getting the idea that kettlebell is king when it comes to fat burning! Aside from sprints, the kettlebell swing is the next best workout and piece of equipment you can do to help eliminate unwanted fat and get fit fast.

What Kettlebell Workouts Should You Do For Ultimate Fat Burning?

As was stated, there are plenty of options for you to choose from. Also realize too that you can add in bodyweight exercises to go along with your kettlebell exercises.

The workout options are endless.

Below I have put together a list of three different kettlebell workouts that are going to help you eliminate fat, build your core, and kick start your metabolism for hours. Take a look:

Workout #1

12-Minute Kettlebell Fat Loss Workout

Turkish Get Up: 5 reps on each side

Once you complete the 5 reps of each, move straight into the circuit below:

Circuit:

One-Armed Kettlebell Swing: 10 with each arm
Kettlebell Thruster: 5 on each side
One-Armed Kettlebell Swing: 10 with each arm
Kettlebell Windmill: 5 reps on each side
One-Armed Kettlebell Swing: 10 with each arm
Tactical Lunges: 20 total
One-Armed Kettlebell Swing: 10 with each arm

Workout #2

Simple yet effective:

Perform 100 kettlebell swings resting only when needed keeping perfect form throughout. Choose a weight that you can only perform 20 swings at a time with.

Workout: 100 KB Swings

Workout #3

Exercises: Tactical Lunges, Swings to Wide Leg Push Ups, Turkish Get Up, High Pulls, and Goblet Squats

Perform each exercise for 40 seconds, rest 20 seconds and move to the next exercises. Complete 2-5 rounds depending on your fitness level.

There you have it, three kettlebell fat burning workouts to help get you started. If you want to start seeing better results, start incorporating 2-3 kettlebell workouts a week!