BY LEE BOYCE, C.P.T.
Torch calories without a treadmill with these three innovative fat-burning workouts.
The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off. But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss—there’s no set rule for how it has to be done.
Whether you’re running on a treadmill or performing a circuit of much more challenging (and fun) weight-training exercises, your heart won’t know the difference and your body will burn fat just the same.
To make sure you’ll be able to have your turkey and eat it, too, we’ve crafted three strength-based “dreadmill”-free conditioning workouts to help you get back in shape post-splurge.
WORKOUT 1: PUSH-PULL CIRCUIT
Perform exercises 1A–1D in sequence. Rest, then repeat; do as many rounds as possible in 30 minutes. Then go on to the squat.
Performing push-and-pull movements works the entire upper body and pumps it full of blood. Finishing with the squat works the lower body, redirecting blood below the equator and making your heart work harder to get it there.
1A) ONE-ARM SNATCH
Stand with your feet shoulder-width apart, holding a kettlebell or dumbbell in front of you with one hand. Bend your knees and hips until the weight hangs at midshin level. Jump, extending your hips explosively, and pull the weight straight up, close to your body. When it gets to your chest, flip your wrist and “catch” the weight overhead.
Suspend your body over parallel bars and lower yourself between them.
1C) ONE-ARM SNATCH (OTHER ARM)
REPS: As many as possible
Place your hands outside shoulder width and pull your chin up over the bar.
SETS: 4 REPS: 10 REST: 60 sec.
Bend your hips back and lower your body as far as you can, keeping an arch in your back.
WORKOUT 2: SQUAT, CHIN, AND PRESS CHALLENGE
After warming up, load the equivalent of your body weight onto the bar. Perform squats for two minutes straight, resting at the top of each rep as needed until time is up. (Have a spotter handy.) Aim for 20 reps.
Go on to chinups and complete five sets of as many reps as possible.
Finally, perform three sets of the overhead press using 50% of your body weight. Do as many reps as possible, resting two minutes between sets.
The squat challenge exhausts your lower body but also tests your cardiovascular endurance. Following it with pullups decompresses the spine, which then allows you to perform the overhead press more safely.
1) SQUAT CHALLENGE
REPS: As many as possible in two minutes using the equivalent of 100% of your body weight
SETS: 5 REPS: As many as possible
Grip the bar with hands shoulder-width apart and palms facing you.
3) OVERHEAD PRESS
SETS: 3 REPS: As many as possible using the equivalent of 50% of your body weight
Stand, holding the bar with hands shoulder-width apart and forearms vertical. Brace your abs and press overhead. Push your head slightly forward as the bar passes your face, and hold the top of the rep for a moment.
WORKOUT 3: KETTLEBELL COMPLEX
Perform exercises 1A–1C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.
1A) ONE-ARM SNATCH
1B) ONE-ARM CLEAN AND PRESS
Hold a kettlebell and bend your hips back so your torso moves closer to the floor and the weight hangs just above it. Heave the ’bell up to shoulder level. Brace your abs and press it straight overhead.
1C) ONE-ARM GOBLET SQUAT
Hold the kettlebell under your chin and stand with your feet shoulder-width apart, toes turned out slightly. Squat as low as you can.
2) TURKISH GETUP
REPS: As many as possible in five minutes
Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bendyour right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left. Repeat for five minutes.
– See more at: http://www.mensfitness.com/training/….3ljUmox9.dpuf