burn fat

Fat-Blast Five

Get ready to torch calories and strip unwanted fat with five high-impact, science-backed moves you can do with minimal equipment. These exercises combine strength, cardio, and core work to raise your metabolic rate and keep burning long after your session ends. For more full-body routines that complement these moves, check out this helpful guide to full-body routines.

1. Burpee with Tuck Jump

• Why it works: Burpees combine squats, plank work, and explosive jumping to spike heart rate and recruit multiple muscle groups.
• How to do it: From standing, drop into a squat, kick feet back to plank, do a quick push-up (optional), jump feet forward, explode into a tuck jump.
• Sets/reps: 3 rounds of 10–15 reps, rest 60s between rounds.
• Tip: Focus on smooth transitions and soft landings to protect knees.

2. Kettlebell (or Dumbbell) Swing

• Why it works: Powerful hip extension drives calorie burn and builds posterior chain strength — glutes and hamstrings.
• How to do it: Hinge at hips, swing weight to chest height using a strong hip snap, keep core braced.
• Sets/reps: 4 sets of 12–20 swings, rest 45–60s.
• Modification: Use a lighter weight to learn the hip-hinge pattern first.

3. Walking or Jumping Lunges

• Why it works: Lunges are unilateral, correcting imbalances while elevating heart rate and building leg strength.
• How to do it: Step forward (or jump for plyometric), lower until both knees are ~90°, push through front heel to stand.
• Sets/reps: 3 sets of 12–16 steps per leg.
• Tip: Keep torso upright and step far enough that the front knee stays behind the toes.

4. Mountain Climbers to Plank Jack Combo

• Why it works: This hybrid keeps intensity high, alternating core stabilization with cardio bursts for maximal fat-burning effect.
• How to do it: From plank, drive knees toward chest alternating for 10–20 reps, then do 10 plank jacks (jump feet wide then together). Repeat.
• Sets/reps: 4 rounds of the combo (30–45s work, 15–30s rest).
• Variation: Slow mountain climbers to focus on core, speed them up to emphasize conditioning.

5. Russian Twists (Weighted) + Hollow Hold Finisher

• Why it works: Targets oblique and deep core muscles for a strong midsection that improves posture and movement efficiency.
• How to do it: Sit, lean back slightly, lift feet, twist a weight side to side for 20–30 reps, then hold a hollow body position for 20–40s.
• Sets/reps: 3 rounds of twists + hollow hold.
• For more focused core drills that amplify these results, try these core-sculpting moves.

Weekly Programming Tips

• Frequency: Do these workouts 3–5 times weekly, alternating high-intensity days with low-intensity recovery or mobility sessions.
• Combine with strength training: Swap in heavier strength sessions twice a week to preserve muscle as you lose fat.
• Diet matters: Pair these workouts with a modest calorie deficit and adequate protein for best results.

Recovery & Safety

• Warm up 5–10 minutes (dynamic movements, light cardio).
• Cool down with foam rolling and stretching.
• Scale intensity if you have joint issues — choose lower-impact variations like step-back lunges or reduced jump height.

Conclusion

To jump-start short, intense sessions that blast fat in minimal time, try the guided routine in the Killer 10 Minute Fat Burning Bodyweight Workout for a quick, effective boost to your weekly plan: Killer 10 Minute Fat Burning Bodyweight Workout.