Fat Burning Exercises

Burpees

This at home cardio move tones your core, upper body and legs all at once- it’s a triple
threat exercise that everyone tends to dread for good reason; they are hard! But they
also work.

Burpees have a reputation for a reason. They're one of the most effective—and crazy
challenging—exercises out there. And fitness buffs everywhere just love to hate them.

So should you. The sweat-drenching move turns your body into the best piece of
workout equipment ever, training virtually every muscle in your body—including your
core, chest, and legs—and sending your heart rate through the roof for awesome
calorie-torching, muscle-building benefits, says personal trainer Mike Donavanik, CSCS.

But to get the most from every rep, you need to know how to do a burpee with picture-
perfect form. Here, Donavanik shares step-by-step tips on how to do a burpee.

1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at
your sides.
2. Push your hips back, bend your knees, and lower your body into a squat.
3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your
weight onto them.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your
body should form a straight line from your head to heels. Be careful not to let your
back sag or your butt stick up in the air, as both can keep you from effectively
working your core.
5. Jump your feet back so that they land just outside of your hands.
6. Reach your arms over head and explosively jump up into the air.
7. Land and immediately lower back into a squat for your next rep.

Jumping Lunges

- Lunges are a fantastic thigh toning exercise; add in the momentum required to jump
up in between lunges and the move turns into an incredible calorie burner.

For tight, toned legs, jump into your lunge! Although the basic lunge is a great starting
point (and exercise to master), adding a jump will give you a bikini backside in no time.
Often found in Tabata interval workouts, this lunge (also considered a jumping split
lunge) is an intense move that increases the burn and tones your calves, too. Here's
how you do it!
1. To begin, start standing tall with your feet staggered, your left foot slightly in front of
your right. Making sure you're not too stiff, keep your stance active with your knees
bent in a slight but not full lunge.
2. With your core engaged, push off the bottom of both feet into a jump, switching the
position of your feet in midair, landing in a basic lunge with your right leg in front.
3. Without rest, repeat this movement alternating which leg is in front. To prevent
injury, make sure your back leg is bent directly underneath your body and your front
leg is bent at 90 degrees at the knee and hip.
4. Do three sets of 20 or modify the number specifically to your workout.