Torch Body Fat With These 5 Effective Workouts
With winter coming quickly, it's time to put the hoodie on and get to work.
If you're going for that summer six-pack, you know that you will need to burn fat and build muscle. Fortunately, there are a few workouts that are effective at burning fat — and you can drop them into your current training program.
Your choice of glutes and hamstrings, back and core, full-body circuits, arm supersets, and a solid chest and shoulder smackdown. Mix these into your weekly split, start moving some weight, and be sure to have fun.
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The goal with these workouts is to keep your rest periods short — this keeps your heart rate elevated and burns more fat while training.
If you're looking for a no-thinking "grab and go" workout solution to your leanest summer, let's jump into the workouts.
5 Fat-Torching Workouts
1) Glute and Hamstring Lower-Body Workout
With leg day being something that many people skip, finding a workout that is effective at building muscle and burning fat is important.
Instead of skipping leg day, try this workout routine.
- Good Mornings - 3 sets of 10-12 reps
- Hyperextensions - 3 sets of 10-12 reps
- Standing Calf Raises - 4 sets of 12 reps
- Barbell Hip Thrusts - 4 sets of 10 reps
- Single Leg Glute Bridge - 4 sets of 10 per leg
- Single Leg Deadlifts - 4 sets of 8 per leg
- Barbell Reverse Lunges - 3 sets of 12 reps per side
- Wide-Stance Barbell Squats - 3 sets of 12 reps
- Seated Leg Curls - 3 sets of 8 reps per side
Training legs elicit a huge metabolism boost and forces your body to build muscle to adapt. Be sure to concentrate on your contractions and make them count.
2) Traps, Back, and Core Workout
Your back and core work together synergistically — making them a great pair to train. This workout will burn fat while improving your overall back and core strength.
A strong back has a direct carryover to a stronger bench, so push your back, traps, and core with this workout.
- Barbell Deadlifts - 4 sets of 8 reps
- Wide-Grip Pull-Ups - 4 sets of 8 reps
- Pendlay Rows - 4 sets of 8 reps
- Straight-Arm Lat Pull Downs - 4 sets of 12 reps
- Close-Grip Front Lat Pull Downs - 4 sets of 20 reps
- Reverse Grip Bent-Over Rows - 4 sets of 15 reps
- Barbell Shrugs - 5 sets of 10 reps
- Dumbbell Shrugs - 5 sets of 15 reps
- Hanging Leg Raise - 4 sets going until failure
- Decline Crunches - 4 sets going until failure
3) Full-Body Circuit Workout
For those of you with a short amount of time to dedicate to lifting, a full-body circuit workout can help you hit all parts while burning fat.
It's not about focusing on one body part. Instead, it's about getting everything moving and working together. This will burn calories while building your strength and endurance.
Circuit 1 - Repeat for Three Sets
- Barbell Walking Lunge - 10 reps per leg
- Burpees - 10 reps
- Front Squat Push Press - 12 reps
- Bicycle Crunches - 30 reps
Circuit 2 - Repeat for Three Sets
- Stationary Bike Sprint - 20 seconds
- Jump Squats - 12 reps
- Dumbbell Rear Lunge - 10 reps per leg
- Planks - as long as possible
4) Arm-Blasting Workout
Taking a new approach to building bigger arms can be refreshing and spark new growth. While your arms are relatively smaller body parts, you can still stoke your metabolism if you hit these muscles hard and keep your rest times short.
The rest between supersets should be around 30 to 60 seconds. While you are in the superset, you do not want to take any breaks other than safely moving to the next exercise.
- Barbell Curls - 5 sets of 12 reps
- Skullcrushers - 5 sets of 8 reps
- Tricep Pushdowns - 5 sets of 15 reps
- Seated Dumbbell Curls - 5 sets of 12 reps alternating arms
- Hammer Curls - 4 sets of 15 reps
- Seated Tricep Press - 4 sets of 15 reps
- Seated Barbell Wrist Curls - 5 sets of 8 reps
- Standing Bicep Cable Curls - 4 sets of 15 reps
- Diamond Push Ups - 3 sets going to failure
5) Chest and Shoulder Workout
Instead of your normal chest and shoulder workout you normally perform, this workout is great for those in a lean-out mode.
The training routine is more like a standard muscle building workout, but you'll rev up your fat burning if you can keep the rest periods at 30 seconds or under.
- Seated Dumbbell Press - 4 sets of 10 reps
- Incline Dumbbell Press - 4 sets of 15 reps
- Dumbbell Bench Press - 3 sets of 12 reps
- Front Dumbbell Raise - 3 sets of 8 reps
- One-Arm Incline Lateral Raise - 3 sets of 10 reps
- Upright Barbell Rows - 4 sets of 12 reps
Wrapping It Up
Practicing good form and ensuring you are working the muscles you are supposed to will help you stay injury-free and shred fat.
Keep the intensity higher with shorter rest times and adjust the weight accordingly.
The more care you take in the quality of your reps, the more effective they will be at building muscle and torching that body fat.