Muscle exercises for fat loss

Have at it. Start in a press-up position. Bring your right foot up and place it outside your right hand, then bring your right elbow down to meet your right foot. Next twist your torso to raise your right arm so it points straight towards the ceiling, then reverse the twist. Do all the reps on one side, then switch.

Start on your hands and knees. Return to the start. Continue, alternating sides with each rep. From standing, bend at your hips and place your hands on the floor. From standing, take a big step to your right side and sit your hips back to lower your torso, keeping your weight over your right foot and your left leg extended. Push through your right heel to rise and return to standing.

Loop a small resistance band , also known as a glute band, around your thighs and lower into a half squat position. Take 20 side-steps out to one side, then 20 back the other way. Complete three rounds of the following, resting for 60 seconds between rounds but moving between the exercises with as little rest as possible.

Hold a dumbbell in front of your chest with your elbows pointed downwards. Lower into a squat, then push back up to standing. Get into a press-up position with your hands on the dumbbells — hexagonal-shaped dumbbells are best for this if you have them. Lower your chest towards the floor, then press back up. Lie on your back with your knees bent and feet flat on the floor.

The Burn Fat and Build Muscle Training Plans

Holding the dumbbell on your left hip, raise your right leg off the floor and extend it. Push through your left heel to drive your hips up until you form a straight line from your left knee to your shoulders, keeping your right leg still raised, then come back down. Do all your reps on one side, then switch. Start with your right foot on the floor and your left foot on a bench behind you, holding a dumbbell in each hand.

Slowly lower yourself towards the floor, bending your right knee, until the left knee touches the floor. It is essential to keep the upper body as upright as possible. You may need to pause and adjust your foot position forwards or backwards. Stand holding the dumbbells.

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Hinge at your hips, driving your glutes backwards and lowering the dumbbells, keeping them close to your legs — you will start to feel a stretch in the hamstring. Stop at the point where the hamstring stops elongating. Hold this position for one second, then drive your hips forwards and stand back up. It is important to maintain a straight spine throughout in order to prevent flexion in the spine, which creates the risk of disc issues.

Stand in a split stance with your right foot behind you, holding your dumbbell in your right hand. Bend forwards until your back is parallel with the floor, keeping your back straight. Rest your left arm on your left knee. Row the dumbbell up towards your chest, then slower lower it again. Keeping your torso low, bring your back leg through and straight into another lunge. Walk forward like this for 20 steps. Lie on your back with your knees bent and feet planted on the floor.

Use your abs to raise your head and shoulders off the floor, then lower back to the start. Quickly stand up and drive the dumbbells overhead until your arms are vertical and your elbows are fully extended. Then lower the weights back to your shoulders. If you want to get the maximum fat loss impact from a barbell, you want to make the metal move. The bigger the range of motion, the more work your body is completing.

The lower-body moves start with a squat, move on to a unilateral move and finish with another squat variation. Well, for three minutes. Do the six barbell exercises in order, sticking to the reps indicated. Then rest for three minutes and repeat the circuit. Do three or four circuits in total. Standing with your feet shoulder-width apart, rest the bar on your back and engage your abs. Bend at the knees and hips simultaneously to lower until your thighs are parallel to the floor, then press back up. Keeping your elbows directly below the bar, press the weight overhead until your arms are locked out, then lower back to the start.

Standing with your feet just narrower than shoulder-width, rest the bar on your back and engage your abs.

Take a big step forwards and bend both knees, keeping your front knee over your front foot, then push back to the start. Start with the bar on your back. Engage your abs, then lower into a quarter squat while looking straight ahead. Drive up and press the bar straight up until your arms are locked out.

Use leg drive to inject some momentum into the move.

1. Interval Training

Rest the bar on the front of your shoulders, then lower into a front squat, keeping your torso upright. Drive with your legs to straighten up, using that momentum to send the bar straight overhead until your arms are straight. Stand tall with feet hip-width apart, holding the barbell across the front of your thighs with your shoulder blades slightly retracted.

Engage your trapezius muscles by pushing your shoulders up towards your ears. Pause at the top, then lower under control. Our suggestion is that you should pick up a barbell and do this circuit. It starts by you putting the bar on your back and it, er, finishes pretty much the same way. In between you do five different moves that will get your heart rate up, which forces your heart and lungs to work harder.

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So, go ahead and give it a try. You have nothing to lose but that spare tyre. Do the five exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the fifth and final move of the circuit.



Rest for two minutes, then repeat the circuit. View On One Page. Photo 0 of Previous Next Start Slideshow. Around The Web. You May Also Like. Reese Witherspoon. Jeanette Jenkins. Healthy Living Tips. Now You Know. Entertainment News Rejoice! Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:. Weight Loss.