7 Fat-Burning Exercises You Need to Try Now!

In today’s society if you’re not doing more with less time then you’re doing it wrong. Convenience is the way of the land and has found its way into fitness and how people workout.  Due to busy schedules people are finding more excuses and making less time to workout.  That’s why I’ve brought you 7 fat burning exercises that will torch fat when paired with proper diet and sleeping habits.

1) Rotational Thruster

Rotational Thruster, javes lewis, functional strength

How to do: Grad a pair of dumbbells and stand with feet shoulder width apart. Place dumbbells shoulder height in a rack position with palms facing each other, bend your hips and knees to lower yourself to the floor, as your standing up rotate your torso and hips while pressing the dumbbells straight up and lower the dumbbells and rotate back to center. That makes one rep.  Do 2-3 sets of 20 reps (10 each side)

 

2) Jump Squat

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How to do: Stand with feet shoulder width apart bend your hips and knees to lower yourself to the floor, while at the bottom explode through your heels and jump up as high as you can extending your hips and knees into a straight line. It’s important during landing to make sure your absorbing impact with soft joints (squat position) each rep.  Do 2-3 sets of 12-15 reps.

 

3) Burpee + Push-up

burpee with pushup, javes lewis, calisthenics, body weight exercises

How to do: Start by standing straight up with feet hip width apart. Place hands on the floor either stepping or jumping your feet back into a plank position with straight arms. From there take your push-up (If you can’t do a full pushup modify by dropping your knees down). Step or jump your feet back up towards your hands and stand up. That makes one rep.  Do 2 sets of 10 reps.

 

4) Plank-ups + mountain climber

plank up, mountain climber, javes lewis, calisthenics, body weight exercises

How to do: Start in a pushup position with arms straight and core engaged while maintaining a straight line from your shoulders to your wrist. Lower down to your elbow placing it on the ground directly under your shoulder, bending the arm. Lower the other elbow placing it directly under the elbow. You should now be in a low plank position. Lift one hand and place directly below your shoulder, straightening your arm. Lift the other hand and place directly below your shoulder.  You now be back in a pushup position. Drive each knee to you chest five times in alternating fashion. That makes up one rep.  Do 2-3 sets of 8 reps each side.

 

5) Power Planks

power plank, abs, core, javes lewis, calisthenics, body weight exercises

How to do: Start in a low plank (elbows) maintaining a straight line from your shoulders to your heels by engaging your core. Raise your hips to the sky and bring one knee towards your chest. Lower yourself down to starting position and do the opposite leg returning then return to the starting position that is one rep.  Do 2 sets of 30 reps (15 each leg)

 

6) Under the Bridge

under the bridge, core, abs, javes lewis, calisthenics, body weight exercises

How to Do: Lie on your side and put your top leg split in front of you. Left yourself up on your hand creating a straight-line form your head to toes. Raise your opposite hand into the air. Rotate your waist wrapping your arm in the sky underneath your body then return to the starting position. That is one rep.  Do 2 sets of 20 reps each side.

 

7) Curtsy Lunge to Dumbbell Upright Row

curtsy lunge, upright row, javes lewis, calisthenics, body weight exercises

How to do: Start by standing straight up with your feet hip width apart and a pair of dumbbells in each hand down by your side. Take your left leg and step back diagonally placing your left leg to the outside of your front leg (right). Lower yourself down into a lunge creating a 90° angle in both legs, press through your back toe and front heel returning to starting position. Place dumbbells in front of hips and raise them in a vertical line towards your chin and lower with control. That makes one rep.  Do 2-3 sets of 12 reps each side.

Written by Javes Lewis

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Javes Lewis is a name that is familiar to many in the football world. As a former University of Oregon standout defensive back, Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship. His goal is to now use the same skills that helped propel him to the highest levels in football to a new defensive unit in health and fitness by helping motivate and excite people about the benefits of living healthy and active lifestyles.

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