Want to get the biggest bang for your buck when it comes to your training? Here are 3 workouts that burn the most calories plus how to do them properly.
1. Kettlebell swings Kettlebell swings quickly elevate your heart rate, keeping it elevated to your target heart rate throughout the exercise. This is a huge calorie burner as you’re recruiting all of your main muscle groups and using the power of your entire body to accelerate and swing the weight behind and in front of you. You’re also building your body's aerobic capacity, so a mini cardio workout while you’re strength training. Paired with increasing balance and core strength, this is truly the best workout you can do right now.
How to do it: Start with a 15 pound kettlebell, feet hip-width apart. Bring the kettlebell behind your body while keeping your back flat, explode through your hips and lift the kettlebell to shoulder height. Try 3 sets of 15 reps with a 30-45 second break in between sets for best results. 2. Deadlifts Deadlifts yield a huge calorie burn and engage muscles that people are typically the weakest in. You’re using your posterior muscles that are important in keeping your posture while strengthening your glute muscles which are key in preventing knee and ankle injuries. You’re also engaging your upper back muscles and core, in turn, getting a killer calorie burn while looking like a bad ass. The more muscles you use in a workout move, the more calories you burn.
How to do it: Start with a barbell weighing 30 pounds, feet hip-width apart. Hinting at your hips bring the barbell to your shin area. Engage your glutes, pull the bar back to stand. Repeat for 3 sets of 15 reps.
3. Squat to Press My clients are probably annoyed that every workout they do involves this move. It’s a calorie scorcher! You’re using your quads, hamstrings and glutes on the squat, core biceps triceps and shoulders on the press. A full-body move that brings you bikini body results when paired with a killer cardio, strength, and nutrition plan.
How to do it: Start with your feet hip-width apart, squat down with two, 10 pound dumbbells. Keep your hamstrings parallel to the ground and push through your heels. When you come out of the squat, lift your hands up over your head, exhale and bring your arms back down. Repeat this move for 3 sets of 15 reps.
Need help implementing these moves into your workout routine? Come join me or one of my trainers in one of the semi-private, private or group training classes at the studio! Click this link to schedule your first session today!