One of the best and simplest ways to lose weight is by doing body-weight exercises that incorporate as many muscle groups as possible. According to the American College of Sports Medicine's "Resources for the Personal Trainer," exercises that are the most effective at burning fat are those that use the most muscle groups at the same time.
The Squat Thrust
The squat thrust--also known as the burpee or eight-count body builder--gives you the biggest bang for your fat-burning buck by requiring almost every muscle group in your body to execute it. To perform it, begin in a standing position. Squat down to the floor and place your palms on the ground in front of you about shoulder width apart. Next, thrust or kick both of your legs out behind you so you end up in the classic push-up position. Do one push-up by bending your elbows and bringing your chest down to the floor. Bring your legs back into squatting position by thrusting them forward under your chest. Stand back up; this is one repetition. Start by doing 10 repetitions for every set. Do a total of three sets.
The Plank
Any weight loss routine shouldn't be without the plank. According to the American Council on Exercise, the plank requires a tremendous amount of energy to perform, which means a high amount of calories will be needed throughout the movement. To do the plank, get onto the ground and into a classic push-up position, arms shoulder width apart and legs straight out behind you. Drop onto your forearms by bending your arms into a firm 90-degree angle. Imagine yourself looking like a bridge or table. Make sure your back is straight and parallel with the floor. Try and hold this position without shifting or raising your butt into the air for about 30 seconds, then rest. This is one set. Begin by doing three sets, 30 seconds each. As you gradually begin to develop strength, try adding 10 to 20 seconds to each set every week.
The Power Pull-Up
The power pull-up burns calories by forcing your lower body to stabilize itself while you do a classic pull-up. Grab onto a bar overhead with your hands gripping about shoulder width apart. Slowly pull your body up, trying to bring your chin over the bar. Once you reach the top of the movement, hold your body in the up position for three seconds and then slowly bring your knees up as high as you can towards your chest. Hold your knees in place as you begin to lower your body back down. Slowly touch your feet down to the floor and rest. This is one repetition. Try to take about three seconds to complete the lowering phase. You can pull up as fast as you need to. Do three sets of 10 repetitions each.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainer's Manual"; Cedric X. Bryant; 2003
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