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The "Burn Fat Faster" Workout

by
author image Patrick Striet
Patrick Striet has been writing fitness and wellness related articles since 2000. His work has appeared in numerous publications, including "Men's Health" and "Men's Fitness" magazine. He holds a Bachelor of Science in health & sports studies from Miami University, Ohio

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The "Burn Fat Faster" Workout
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Some people love cardio -- spinning classes, long-distance runs or spending big blocks of time on the elliptical. The rest of us just want to burn body fat as quickly as possible. If that sounds like you, there’s a solution: Metabolic conditioning complexes. “MetCon,” as it's called, will send your heart rate soaring and have you breathing like a freight train, all while preserving lean body mass, improving core stability and torching body fat. And the best part? You can do it in minutes, not hours.

Equipment and Instructions
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EQUIPMENT AND INSTRUCTIONS

To perform this routine, you’ll need a set of dumbbells or kettlebells that weighs roughly 20 to 25 percent of your current body weight. Do the following 10 exercises in a circuit (performing one immediately after the other), taking little to no rest between each set. After the entire circuit has been completed, rest two to three minutes before repeating. Perform three to four circuits if you’re doing the workout as a stand-alone conditioning drill, or one to two circuits as a finisher after your usual strength-training workout.

Related: 13 Benefits of Weightlifting That No One Tells You About

1. Bent-Over Row
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1 BENT-OVER ROW

Hold a dumbbell or kettlebell in your right hand with your feet about hip-width apart and your knees soft. While maintaining a flat back, hinge your hips back until your torso is roughly parallel to the ground. Once in position, place your left hand behind you on the small of your back. With the weight at arms length, row it up into your torso until your hand contacts your rib cage. Perform five reps before repeating with the left arm for five more reps.

Related: The 20-Minute Hotel-Room Workout

2. Kettlebell Snatch (Right Arm)
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2 KETTLEBELL SNATCH (RIGHT ARM)

Hold a dumbbell or kettlebell in your right hand with your feet about shoulder-width apart and your knees soft. Hinge your hips back until your torso forms about a 45-degree angle to the floor and allow the bell to hang between your legs. Keeping the right arm perfectly straight, explosively drive your hips forward until your right arm reaches about sternum level. Quickly bend your arm to bring the bell to your shoulder before driving it up over your head. It is important you use your hips to drive your arm and the bell up to your sternum and your legs to lift the bell over your head. Perform 10 reps, only using your right arm for now.

Related: 9 Fat-Torching Kettlebell Moves

3. Single-Arm Overhead Press
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3 SINGLE-ARM OVERHEAD PRESS

Place your feet shoulder-width apart and hold a dumbbell or kettlebell in your right hand at shoulder level in a racked position. Keep your elbow tucked in to toward your torso with a neutral grip (avoid flaring the elbow out). Engage your core as you straighten your arm, pressing the bell overhead. Lock the bell in the arms-length position before lowering it back down with control and resetting your position. Perform five reps then switch to your left arm for five more reps.

Related: How To Train Your Entire Body With 1 Weight

4. Kettlebell Snatch (Left Arm)
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4 KETTLEBELL SNATCH (LEFT ARM)

This is the same as the second exercise, just on your left side now. Hold a dumbbell or kettlebell in your left hand with your feet about shoulder-width apart and your knees soft. Hinge your hips back until your torso forms about a 45-degree angle to the floor and allow the bell to hang between your legs. Keeping the right arm perfectly straight, explosively drive your hips forward until your right arm reaches about sternum level. Quickly bend your arm to bring the bell to your shoulder before driving it up over your head. Perform 10 reps on your left side.

Related: 10 Core-Strengthening Kettlebell Moves

5. Reverse Lunge
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5 REVERSE LUNGE

Standing with your feet together, hold a dumbbell or kettlebell in each hand at shoulder level. Keeping your left foot planted, bend the left knee and drop your right leg back into a lunge position before standing back up into the starting position. As you lunge, focus on keeping your left shin vertical and your torso upright. Perform five reps before switching legs and repeating on the other side for five more reps. For an added balance challenge, only hold a dumbbell on one side at a time.

Related: 10 Exercise Variations for Greater and Faster Results

6. Double-Arm Swing
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6 DOUBLE-ARM SWING

Hold a dumbbell or kettlebell in both hands with your feet about shoulder-width apart and your knees soft. Hinge your hips back until your torso forms a 45-degree angle to the floor and allow the bell to hang between your legs. Keeping your arms perfectly straight, explosively drive your hips forward until your arms reach about chest height. Quickly hinge your hips back again and allow your arms to fall back between your legs, focusing on “attacking your groin” with the bell. It is important you use hip drive to carry your arms and the bell up to your sternum. Avoid using your shoulders. Perform 10 total reps.

Related: 3 Kettlebell Complexes For Faster Fat Loss

7. Dumbbell Sumo Squat
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7 DUMBBELL SUMO SQUAT

Stand with your feet wider than hip-width apart and hold a dumbbell or kettlebell in each hand in front of your hips. Initiate a squat by pushing your hips back and bending the knees until your thighs are at least parallel to the floor. Return to the starting position by driving your hips forward and straightening your knees. Keep your torso as upright as possible and do not allow the weight to pull you forward. Perform 10 reps.

Related: 12 Exercise Swaps to Help You Break Through a Plateau

8. Mountain Climbers
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8 MOUNTAIN CLIMBERS

Start in a standard push-up position with your feet about hip-width apart. Bring your right knee up toward your right elbow, and then quickly switch to bring your left knee up to your left elbow. Alternate sides on each rep for a total of 10 reps (five on each side).

Related: Mountain Climb Away Your Holiday Calories

9. Goblet Squat
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9 GOBLET SQUAT

With your feet shoulder- to hip-width apart, hold a dumbbell or kettlebell in both hands directly underneath your chin, allowing your elbows to hang naturally. Initiate a squat by pushing your hips back and bending your knees until your thighs are below parallel to the floor. Stand back up into the starting position by driving your hips forward and straightening your knees. Keep a fairly upright torso and your core braced -- do not allow the weight to pull you over at the waist. Perform 10 reps.

Related: 12 Reasons to Start Training with Kettlebells

10. Jump Squat
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10 JUMP SQUAT

Stand with your feet shoulder- to hip-width apart with your hands at your side. Initiate a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor. Swing your arm up overhead as you explosively drive your hips forward, straighten your knees and launch yourself into the air. Upon returning to the ground, absorb the landing with soft knees and go right back into the next rep. Perform 10 total reps.

Related: 20 of the Best Body-Weight Exercises

What Do YOU Think?
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WHAT DO YOU THINK?

Have you tried this workout yet? What did you think? What are some of your other go-to moves for a fast, fat-blasting workout? Tell us in the comments section below.

Related: 9 Essential Strength Benchmarks for Men

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