Best burpee workout for quick fat loss

8:39 AM Chang Daniel 0 Comments



Burpees are one of the best body weight exercises you can do for an all over workout for maximizing fat loss. Working most of the main muscles in the body, and being a demanding exercise, it's perfect for raising your heart rate and getting you into that all important 'fat burning mode'.

To make the most of this, Instant Knockout's Alexia Clark and Jason Sani have designed the best burpee workout for fat loss that keeps your heart-rate elevated and gives your body the conditions it needs to cut the most amount of fat.

It involves 4 variations on the basic burpee exercise that each put more pressure on muscle groups to give you overall strength and development.

Before you start, this how to perform a basic burpee:

• Start in a standing up position
• Squat down and put your hands on the floor
• Kick your feet back into a push up position
• Perform a push-up (Optional for this exercise)
• Bring your feet back
• Push off the ground into jump
• Repeat

For the best burpee workout for fat loss, you'll be sticking with the above instructions, except you'll keep either a hand or a foot off the floor to make it more difficult.

Muscles worked:

• Shoulders
• Triceps
• Hamstrings
• Quads
• Glutes
• Calves
• Abs
• Hips

Exercise #1: Left Hand Off Burpee
Instructions:

• Basic Burpee as listed above except left hand must not touch the floor

Reps: As many as possible
Time: 20 secs

Exercise #2: Left Foot Off Burpee
Instructions:

• Basic Burpee except keeping your left foot off the ground during the press up position

Reps: As many as possible
Time: 20 secs

Exercise #3: Right Hand Off Burpee
Instructions:

• Basic Burpee except right hand must not touch the floor

Reps: As many as possible
Time: 20 secs

Exercise #4: Right Foot Off Burpee
Instructions:

• Basic Burpee except right foot must not touch floor during push-up position

Reps: As many as possible
Time: 20 secs

In between Burpee exercises you want to be lightly jogging on the spot, this will keep your heart-rate elevated and make it easier to keep burning fat.

Alexia and Jason recommend running through this circuit around 3 or 4 times to get the most benefit, but just try to do as much as you can. What's important is that you spend at least 20 seconds on each exercise.

This is the best burpee workout for fat loss.

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A Easy But Fast Program To Lose Fat After 40, 50 and Above
Often, people don't succeed in their attempts to get fit because they lack motivation or lose it at some point. If you know how to go about it the right way, working out can be quite enjoyable. Read on for some tips to get you going.


If you have not tried working out with the music on, you need to try it. Music will help you pick up the pace. Music is also energizing and moving to the beat helps make it easier to keep going. You will find you can have fun exercising when you have the music to help keep your mind off of the work you are doing.


Exercise with a friend. It is an excellent method of remaining fit while keeping up with what is going on in the lives of your friends. Working out with a friend is a lot of fun, and it makes exercising less of a chore. You may be surprised at how fun exercise can be when you've got a buddy there with you.


To keep your fitness routine stimulating, try a workout based on a video game. Video games can keep your mind off of the fatigue that can build up during exercise. When participating in the video game, your focus will not be on the workout, but on how much fun you are having. You will feel less tired, and you can continue exercising longer.


Buy some exercise clothes to gather inspiration for your workouts. You should buy exercise clothes that make you feel good when you wear them! Whether you're looking for jogging pants, tank tops or sports bras, you can find workout clothes in a wide variety of sizes, colors and styles. Choose something simple or something flashy. Don't be afraid to get creative with bold colors and fresh designs. The creativity you bring to your attire will transfer over into your workout program too. Take a risk! It is crucial that you have a variety of workout clothing so you will have the motivation to exercise.


When your work out is too repetitive it is easy to bore yourself. Success can be quickly hindered by boredom. Turn things inside out and do your routine backward. If you stay interested, you will work out more often. Once exercise stops being fun, it's easy to lose interest and give up. Restarting an exercise after you have become discouraged and given up is a lot harder than starting the first time.


It is important to reward yourself when you have achieved on of your fitness goals. Rewards are a great way to motivate yourself to stay dedicated. Give yourself a simple reward for making your weight loss goal. This can be a new item of clothing, a book, an addition to your hobby collection, or a sinfully sweet dessert. Remember to keep your rewards enjoyable yet attainable. This way, you can then focus on the next goal.


You don't have to settle for mundane workouts that don't excite you. One key the enjoying your workout is having the right attitude going in. Use these ideas and get your body into great shape.



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