You want to get rid of extra pounds fast, but don't know where to start. Weight loss requires burning more calories than you take in on a daily basis. Strength training develops lean muscle mass and increases metabolism, so your body burns more calories even when at rest. Cardiovascular exercise burns fat to give your physique a tighter appearance. Performing exercises that combine strength training and cardio into one will burn more calories in a short period of time to help you lose weight.
Burpees
Burpees work your chest, arms, core and legs while increasing your heart rate for a cardiovascular workout. Begin standing with your feet together and hands at your sides. Place your hands on the floor and whip your feet back, leaving your body in a push-up position. Perform one push-up. Jump your feet in close to your hands and stand up. Jump into the air with your arms straight overhead. Repeat the exercise for three sets of 15 repetitions.
Split Lunges
Split lunges stimulate the quadriceps, glutes, calves and hamstrings. Stand with your feet together and arms at your sides. Jump up and land in a split stance with your left foot in front and right in back. Lower your right knee toward the ground until your left knee is bent at 90 degrees. Jump up and switch legs in the air. Land in a split stance with your right foot in front and left in back. Repeat the movement for three sets of 15 repetitions on each leg.
Jump Squats
Jump squats recruit the entire lower body. Stand with your feet shoulder-width apart. Explode up, jumping as high as you can. Land in a squat position with your hips back and knees bent at 90 degrees. Immediately jump up and repeat the exercise. Perform three sets of 15 repetitions.
Clap Push-ups
Clap push-ups use explosive movement to stimulate the chest, arms and core. Begin on all fours with your hands spaced shoulder-width apart. Press up onto your toes so your hands and feet are supporting your body weight. Lower your chest toward the ground. Explode up and clap your hands together in front of your chest. Land with your hands on the ground, returning to the starting position. Repeat for three sets of 10 repetitions. If you are unable to complete full clap push-up, execute the movement with your knees on the floor.
References
- Bodybuilding.com Burpee Conditioning
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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