Below you won't see any machine exercises listed. Those "things" that take up space at your gym aren't going to help you blast body fatdue to their small range of motion and isolated muscle moves.
But the 10 exercises you see below will do just that. They're all big muscle exercises with a big range of free motion. Meaning you have to control the move from start to finish, this ensures that you work not just your big muscle groups but the little guys that help you move daily!
1. Squat to press. Start with holding a barbell in front of you, across your collar bone area (don't rest it on your bones though). Sit back in a squat and as your return to standing push the barbell straight up. Make sure not to arch your back and avoid the weight going behind your ears. Return weight down and repeat.
2. Push-up. I don't think I need to go into how to do the push-up but it's a great move because you work your arms, chest, core and even your tush. Plus there are so many variations you can do to keep from getting bored of the same old push-up. If you need help with your push-up form, just click: How to do a push-up.
3. Overhead lunge. Take the standard walking lunge up a notch by grabbing a weight plate or a pair of dumbbells. Hold the weight(s) straight up while you complete your walking lunges.
4. Pull-ups. Not impossible! Most gyms have a pull-up assisted machine but if you don't, just start by standing under a squat rack so the bar falls between your chest and belly button. Hold on to the bar and walk your feet out away so you're under the bar looking up with your chest below. Pull so your chest touches the bar and lower. As you progress lower the bar lower and lower and then give a good pull-up a try!
5. Planks. Holding a push-up, that's it. Sounds easy but the plank is a great move when it comes to hitting your core (abs) hard. Plus you're working your butt, legs and arms at the same time which brings this core exercise to the forefront of ab moves.
6. Burpees. Burpees are a more advanced move, but they can be modified for beginners too. This is a heart thumping, muscle hitting move... start standing then lower hands to the ground and jump back into a push-up.
Complete one push-up before jumping feet in between your hands and jumping up powerfully up to the sky. Repeat as quickly as possible. If the push-up is too challenging, take it out. Jump back to plank and straight back up.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
Taylor Ryan is the "women's trainer"... women's fitness is her passion and shows it with her women's only online personal training. She also shares her personal tips and secrets at the blog Lifting Revolution.
Below you won't see any machine exercises listed. Those "things" that take up space at your gym aren't going to help you blast body fatdue to their small range of motion and isolated muscle moves.
But the 10 exercises you see below will do just that. They're all big muscle exercises with a big range of free motion. Meaning you have to control the move from start to finish, this ensures that you work not just your big muscle groups but the little guys that help you move daily!
1. Squat to press. Start with holding a barbell in front of you, across your collar bone area (don't rest it on your bones though). Sit back in a squat and as your return to standing push the barbell straight up. Make sure not to arch your back and avoid the weight going behind your ears. Return weight down and repeat.
2. Push-up. I don't think I need to go into how to do the push-up but it's a great move because you work your arms, chest, core and even your tush. Plus there are so many variations you can do to keep from getting bored of the same old push-up. If you need help with your push-up form, just click: How to do a push-up.
3. Overhead lunge. Take the standard walking lunge up a notch by grabbing a weight plate or a pair of dumbbells. Hold the weight(s) straight up while you complete your walking lunges.
4. Pull-ups. Not impossible! Most gyms have a pull-up assisted machine but if you don't, just start by standing under a squat rack so the bar falls between your chest and belly button. Hold on to the bar and walk your feet out away so you're under the bar looking up with your chest below. Pull so your chest touches the bar and lower. As you progress lower the bar lower and lower and then give a good pull-up a try!
5. Planks. Holding a push-up, that's it. Sounds easy but the plank is a great move when it comes to hitting your core (abs) hard. Plus you're working your butt, legs and arms at the same time which brings this core exercise to the forefront of ab moves.
6. Burpees. Burpees are a more advanced move, but they can be modified for beginners too. This is a heart thumping, muscle hitting move... start standing then lower hands to the ground and jump back into a push-up.
Complete one push-up before jumping feet in between your hands and jumping up powerfully up to the sky. Repeat as quickly as possible. If the push-up is too challenging, take it out. Jump back to plank and straight back up.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
Taylor Ryan is the "women's trainer"... women's fitness is her passion and shows it with her women's only online personal training. She also shares her personal tips and secrets at the blog Lifting Revolution.
Below you won't see any machine exercises listed. Those "things" that take up space at your gym aren't going to help you blast body fatdue to their small range of motion and isolated muscle moves.
But the 10 exercises you see below will do just that. They're all big muscle exercises with a big range of free motion. Meaning you have to control the move from start to finish, this ensures that you work not just your big muscle groups but the little guys that help you move daily!
1. Squat to press. Start with holding a barbell in front of you, across your collar bone area (don't rest it on your bones though). Sit back in a squat and as your return to standing push the barbell straight up. Make sure not to arch your back and avoid the weight going behind your ears. Return weight down and repeat.
2. Push-up. I don't think I need to go into how to do the push-up but it's a great move because you work your arms, chest, core and even your tush. Plus there are so many variations you can do to keep from getting bored of the same old push-up. If you need help with your push-up form, just click: How to do a push-up.
3. Overhead lunge. Take the standard walking lunge up a notch by grabbing a weight plate or a pair of dumbbells. Hold the weight(s) straight up while you complete your walking lunges.
4. Pull-ups. Not impossible! Most gyms have a pull-up assisted machine but if you don't, just start by standing under a squat rack so the bar falls between your chest and belly button. Hold on to the bar and walk your feet out away so you're under the bar looking up with your chest below. Pull so your chest touches the bar and lower. As you progress lower the bar lower and lower and then give a good pull-up a try!
5. Planks. Holding a push-up, that's it. Sounds easy but the plank is a great move when it comes to hitting your core (abs) hard. Plus you're working your butt, legs and arms at the same time which brings this core exercise to the forefront of ab moves.
6. Burpees. Burpees are a more advanced move, but they can be modified for beginners too. This is a heart thumping, muscle hitting move... start standing then lower hands to the ground and jump back into a push-up.
Complete one push-up before jumping feet in between your hands and jumping up powerfully up to the sky. Repeat as quickly as possible. If the push-up is too challenging, take it out. Jump back to plank and straight back up.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
7. Jump Rope. Not a strength training exercise but definitely a fat burning exercise. In just 10 minutes of jumping you can burn upward of 150 calories. A great way to use the jump rope without getting bored is to jump during your rest period to create "active rest".
8. Full body up/downs. Talk about a total body move. Start standing and lower yourself to sitting without your hands. Then, again without hands, stand back up. Repeat quickly.
9. Interval sprints. Again, not a specific move, but intervals kick traditional cardio in the rear. Pick your equipment and then go hard for 30 seconds... full running, ellipticaling, or whatever. Then lower the intensity for 1.5 minutes. Continue this up down workout for 20 minutes and you will burn more calories than if you ran for 45!
10. Single arm clean and press. These are great! Your heart rate goes up with the first rep. Grab a dumbbell, and place on the inner side of your right foot. Grab it with the left hand in a deep squat, using your legs standup, pull the weight up to your shoulder and press it up to the sky. Lower back to start. Complete all your reps on one side before switching.
Taylor Ryan is the "women's trainer"... women's fitness is her passion and shows it with her women's only online personal training. She also shares her personal tips and secrets at the blog Lifting Revolution.
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