If you’re looking to get lean and shredded (which most of us are) then we need to be burning fat. At LATUS we like the phrase ‘Getting the most bang for your buck’, i.e. using exercises that have the most impact.
One way of doing this is performing circuits or ‘HIIT’ workouts. These are great, and so to help you we’ve put together 5 of our favourite exercises to incorporate into circuits. The criteria we look for when choosing fat busting, circuit exercises are:
Work your full body – burns more calories and increases metabolism
Low impact – reduces stress on joints
Safe to perform high reps – let’s face it, form can go out the window when we’re tired
If you feel lost for ideas or just looking to take your training to a new level, try incorporating these exercises into your program and enjoy the results. As with any new exercise, start easy and build it up until you feel comfortable and then experiment as you go. Try increasing the weight, changing the rep scheme, working for time or throwing in tabattas to constantly keep it varied.
Watch the video above to see how to perform the exercises, start adding them into your workout straight away and get ready to see your body fat melt away and your performance go through the roof!
1. Single Arm Clean & Press
Olympic lifts are notorious for burning body fat, hence how lean those guys always are. However, they are complex movements that take time to master and can be dangerous if not performed correctly.
This modified exercise starts with your feet shoulder width apart and the dumbbell on the floor between your feet with your chest up. Pick the dumbbell up up to your shoulder, press above your head and then reverse the motion until you come to the start position with the dumbbell on the floor, and that’s 1 rep.
Make sure you are bending your knees and not your back so you’re using the large leg muscles more, and then bracing your core whilst pressing over head. This is a really good full body exercise, great to put into circuits and is guaranteed to leave you out-of-breath.
2. Rope Battling
If you follow any kind of fitness account on social media you will have come across rope battling. It’s an awesome upper body conditioning exercise that will leave your arms feeling like they’re going to drop off. Great for conditioning and getting the heart rate up, but also great for the end of an arms session. Complete your arms session as you would and when you’re done hit some sets of rope battling to send the nutrients flooding into your arms for increased muscle growth.
It’s important for this exercise to keep your chest up and your lower back flat. There are heaps of variations too; alternate arm, double whips, single arm, cross-overs, forward and backward circles and when you think you’re mastering all these you can start to add in jumps, burpees and lateral shuffles!
3. TRX Squat and Pull
Lean yourself back so that your body is approximately at a 45 degree angle to the floor and keeping your arms straight squat down and up, then pull your hands to you chest and return to start.
You’re using 2 of the largest muscle groups the back and legs, minimal equipment and learning to master your own body weight…what’s not to love! This is also a great warm up exercise to get the full body activated and warm before you start.
4. Dumbbell Box Thruster
The ‘thruster’ has become largely popular mainly through Crossfit. However, like the clean & press, it requires quite high level skill and mobility, both of which if you do not possess take lots of time to improve.
So again we have modified them in order to make them suitable for any ability level. One of the reasons it’s so popular in Crossfit is because it’s a killer when added into circuits or ‘MetCons’, and we couldn’t agree more.
Keep the dumbbells shoulder height, squat down onto a box, stand up and press the dumbbells over your head. The constant movement from lower body to upper body will be making the heart work overtime to keep blood pumping to both areas and ensure some lactic acid build up!
If you want to take it up even another level (WARNING: you must be mad!) then remove the box and go even deeper in your squat.
5. Box Squat Jump
Plyometric exercises stimulate fast twitch muscle fibres which help to torch body fat. However, the repetitive landings of many plyometric exercises can have a negative effect. Therefore, we’ve added in ‘sitting down’ onto a box/bench between jumps to improve landing mechanics and look after the knee and hip joints. The box/bench height can also be adjusted to make it harder or easier depending on ability and mobility.
SO there you have it, start incorporating these exercises into your sessions and circuits and start seeing results.
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