Swapping cardio for these five straightforward workouts could potentially scorch more calories per hour
Looking to shed some pounds and tone your body? Ditch the treadmill and try these five simple exercises that not only target multiple muscle groups but also burn more fat than an hour of traditional cardio. These exercises, known as compound or combination exercises, raise heart rate and activate large muscle groups simultaneously, leading to increased calorie burn and fat loss in less time.
1. Squat to Shoulder Press
The Squat to Shoulder Press is a powerful exercise that combines lower body (squat) and upper body (shoulder press) strength, working your legs, core, and shoulders together. To perform this exercise, sit against a wall with your thighs parallel to the ground, back flat, and hold light dumbbells or water bottles at shoulder height. Press both arms overhead, then lower back down while holding the wall sit for 30-45 seconds.
2. Deadlift to Row
The Deadlift to Row engages the posterior chain (glutes, hamstrings, lower back) and back muscles, providing a powerful compound movement that burns calories effectively. This exercise does not require expensive equipment.
3. Lunge with Lateral Raise
The Lunge with Lateral Raise targets leg strength and shoulder activation, improving balance and endurance. This exercise is one of the best lower-body burners that doesn't require jumping or equipment.
4. Burpee to Pull-Up
The Burpee to Pull-Up is a high-energy exercise that combines explosive cardio with upper body pulling strength, intensely working multiple muscle groups and greatly boosting fat burning. Start in a high plank, lower into a push-up, press back to the top, drive your right knee to your chest, then your left, and continue with control and speed.
5. Mountain Climbers
Mountain Climbers is a full-body move that works the core, arms, shoulders, legs, and increases cardiovascular output quickly. This exercise is faster and more effective than a treadmill jog.
In addition to these five exercises, other effective compound moves recommended for fat burning include barbell back squats, bench presses, bent-over rows, Romanian deadlifts, overhead presses, and kettlebell swings. These exercises hit several muscle groups at once and boost metabolism.
Endless cardio sessions after the age of 40 do not lead to leanness, but instead wear down the body. Smart, simple strength moves that target large muscle groups and keep metabolism elevated are effective in burning fat. Five minutes of intense strength training can be more beneficial than 50 minutes on a treadmill.
So, the next time you hit the gym, skip the treadmill and try these five exercises to burn more fat, build muscle, and improve your overall fitness in less time.
- These exercises, such as the Squat to Shoulder Press, Deadlift to Row, Lunge with Lateral Raise, Burpee to Pull-Up, and Mountain Climbers, are highly recommended for fat burning due to their ability to target multiple muscle groups simultaneously, raising heart rate, and activating large muscle groups.
- Incorporating compound exercises like barbell back squats, bench presses, bent-over rows, Romanian deadlifts, overhead presses, and kettlebell swings into your routine can help boost metabolism and are more beneficial than spending hours on a treadmill.
- Science supports the idea that smart, simple strength moves that target large muscle groups and keep metabolism elevated are effective in burning fat and improving overall fitness compared to endless cardio sessions.
- By focusing on fitness-and-exercise routines that include compound exercises, one can achieve wellness through toning, building muscle, and enhancing health-and-wellness in an efficient manner.
