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TRAINING TIPS

My 10 Ways to Triple Calorie Burn

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You can lose triple the amount of calories you regularly burn by doing new moves that entirely shake up your routine!

1

Ditch Go-To Moves 

Ditch your usual treadmill. There’s worlds of fitness out there.

Swing a kettlebell or go to a Zumba class, do jumping rope or battle ropes, sprint or do sled. Variety will make you stick to your exercise habit and beat the dreaded fitness plateau.

Image result for woman doing kettlebells and zumba

Even little changes add up:

* Increase weight and decrease reps

* Up the intensity

* Set a goal

 

If you don’t want to ditch your old moves, at least one day a week, do a different activity. If you’re a walker, hit the pool. If you’re a cyclist, use the rowing machine. Or try one of the options above. It’s just once a week.

 

2

Do at Least 1 Full-Body Workout per Week with Weights 

Full-body workouts increase metabolism because of the large amount of muscles used. Combining this with correctly lifting weights burn major fat by increasing your metabolism.

3

Do Bridge Drag

 bridge-drag-move

* Lie on back with heels and calves on a stability ball, arms by sides.

* Press shoulder blades into floor and lift hips so body forms a straight line from shoulders to heels.

* Tighten core and slowly drag both heels in toward butt, bending knees and keeping body lifted.

* Without dropping hips, slowly extend both legs back to previous position.

* Do 3 sets of 15 reps.

 

4

Do Lat-Pull Lean-Back

lat-pull-lean-back

* Kneel in front of a stability ball with forearms on the ball.

* Roll ball out to come into a plank position on knees, chest lifted off ball. Body should be in straight diagonal line from head to knees.

* Retract shoulder blades and pull, dragging ball in toward body; pick up the ball and hold it in front, leaning back from knees while keeping spine long.

* Return to previous position, then roll back to starting position.

* Do 3 sets of 15 reps.

 

5

Do Knee-Cross Curtsy

knee-cross-curtsy

* Stand with feet shoulder-width apart.

* Lift right leg straight back and up; at the same time, hinge at waist and bring hands or fingertips to the floor in front of left foot.

* Bend both knees, bringing right knee behind left knee.

* Press back up through left foot to return to previous position.

* Do 15 reps, keeping leg raised, then switch sides and repeat.

* Do 3 sets.

 

6

Do Ball Fly

ball-fly-move

* Sit on a stability ball with a 5- to 10-lb dumbbell in your right hand.

* Slowly roll down and back until head and shoulders are on the ball, feet hip-width on the floor with knees bent.

* Brace core, press heels into the floor, and raise hips up to bridge position.

* Extend right arm toward the ceiling so weight is directly above your shoulder with palm facing in; lift and straighten left leg.

* Keeping leg raised, slowly lower right arm out to the side until it’s at shoulder level.

* Use chest muscles to bring right arm back up.

* Do 15 reps, keeping leg raised, then switch sides and repeat.

* Do 3 sets.

 

7

Do Get Down, Get Up

get-down-get-up

* Stand with feet hip-distance apart in front of a bench, back to bench, hands together in front of chest.

* Bend knees and push hips back (keep knees over ankles) to come to a sitting form on bench.

* Brace core and lean torso back while lifting and straightening legs to come into V-position, balancing on sitting bones; open arms out to sides.

* Slowly lower feet and return to starting position.

* Do 3 sets of 15 reps.

 

8

Do Balancing Overhead Toss

balancing-oberhead-toss

* Stand with feet shoulder-width apart, a 6- to 8-lb medicine ball in left hand, arms out to sides.

* Bend right knee and lift leg so thigh is parallel to floor.

* Keeping knee raised, toss ball from left hand to right.

* Toss it back to left; that’s one rep.

* Do 15 reps, then switch sides and repeat.

* Do 3 sets.

 

9

Do Leg Drop

leg-drop-move

* Lie on back with arms by sides, palms down, legs long with a stability ball between lower legs.

* Engage abs and lift legs, bringing ball directly over hips.

* Keeping lower back pressed firmly into floor, slowly lower legs toward the floor (try not to let them touch the floor).

* Do 3 sets of 15 reps.

 

10

Do Single Arm Cut

single-arm-cut

* Stand with feet wide, left toes turned out, a 5- to 10-lb weight in right hand, arms by sides.

* Bend right knee and pivot right toes toward left foot, rotating body; at same time, lift weight, ending in upper-cut position with elbow bent and upper arm at shoulder level.

* Rotate back to right, bringing weight down toward right while bending knees and pivoting left foot and knee toward right.

* Extend right arm outside of right knee.

* Do 15 reps; switch sides and repeat.

* Do 3 sets.

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