The best calorie burners!
Performing exercises that utilise a multitude of muscles at once delivers the best calorie/fat burning. In the fitness industry we call this a “compound” movement and it uses more than one muscle group at a time.
An example of some “compound” exercises are:
Deadlift – this uses the muscles of the posterior chain (hamstrings, glutes, spinal/core muscles)
Pull up – The lats (biggest set of muscles in the back) biceps, core
Press up – Chest, front of shoulder and triceps along with the core
Squat – quadriceps (front of leg) glutes (bum) hamstrings, core
If you also add in some intensity to the workout, for example performing a number of repetitions with load and minimising your rest period, you have a workout that will not only get your heart rate up, but you’ll be burning calories and building muscle at the same time.
An example programme could be:
5 Pull ups
15 Push ups
There are different ways you could structure the programme. For example, perform as many rounds as you can in 20 minutes – or perform 5 rounds and time yourself. Record your results and either way you have a measurement of fitness and strength gains over time.
In addition to resistance or weight exercises, completing interval training is another way to get a great calorie burn out!
Performing interval training will also increase your overall fitness in a shorter time span than long, slow-duration cardio. Whilst there is a place for everything depending on what your goal is, if the goal is to reduce body fat and get fitter, adding weights and intervals into the programme is a must.
Like with weight training, there are many ways you can do intervals. If you are a beginner, start with a ratio of 1 interval to double the amount of time rest. For example 30 seconds work and 1 minute rest. As you get fitter, you can tip the balance of the work to rest ratio and challenge yourself a lot more.
Make sure you record your progress!