5 Moves for a Full Body Burn

We all know that spot-training is a myth. That stubborn belly pooch can’t be blasted by itself, regardless of all those hours spent crunching on the gym floor. While isolated moves are great for building and sculpting specific muscle groups, what’s going to melt the lingering fat that lies on top of them are exercises that raise your heart rate and get your whole body moving.

It doesn’t even have to be complicated. No overthinking. Just effective training, straight and simple. We’ve got 5 high-energy moves that’ll have you feeling the full-body burn and seeing real results. Combine these moves into one powerful workout which can be done anywhere and at any time. All you need is your own body.

1. Squat jumps

I don’t know about you, but when the words ‘squat’ and ‘jump’ are used in the same sentence during a workout, it gets me groaning. That’s because this move is one that has me feeling the burn both in the moment and long afterwards. While regular squats are great, the added cardio element in a squat jump is what will raise your heart rate and really get you sweating.

How to do them

  • Stand with your feet hip-width apart, toes slightly out-turned.
  • Bend at the knees and lower to a basic squat position.
  • Instead of rising back to standing, propel yourself upwards into a jump with the balls of your feet, keeping your body straight.
  • Land in a squat position and repeat.

2. Burpees

This explosive move is the one we all love to hate, but with good reason. It’s a toughie, but a goodie. And it proves that your own bodyweight is all you really need for a truly powerful workout.

This is a fast exercise, so the steps below should be performed in quick succession.

How to do them

  • Lower from standing to a squat position.
  • Place your hands on the floor in front of you and kick back into a plank.
  • Jump forwards to return to a squat position.
  • Jump into the air with your body straight.
  • Land in a squat position and repeat.

3. Press-ups

A press-up is not just a core exercise. Yes, you will tone your triceps and feel the burn in your belly, but this move also engages your entire body as you maintain balance and your body’s alignment. It is therefore one of the most valuable moves you can add to your workout repertoire.

How to do them

  • Place your hands on the floor directly under your shoulders and straighten your legs so that only your hands and toes are touching the floor. Keep your feet close together.
  • Bend at the elbows and steadily lower your body to the ground, keeping your body in a straight line.
  • Stop a couple of inches from the ground and straighten your arms, rising back up into a plank position, and then lower again.
  • If you struggle to hold your bodyweight with your legs straight, bend them so your knees are on the floor. Lean forwards slightly, keeping your hands under your shoulders, so your weight is distributed across your upper body.

4. Lunge jumps

While the classic lunge targets your legs, your glutes and your core (since it’s all about keeping your balance and staying stable), this powerful exercise upgrade will quickly propel you into heart-pumping territory. A cardio workout and strength-training, in one swift jump (or several).

How to do them

  • Extend one leg behind you and one in front.
  • Bend your front knee until it is at a right angle. Ensure your knee doesn’t extend over the toes of your front foot.
  • From this lunge position, jump into the air and switch your legs. Land on your toes in a lunge position on the opposite side.

5. Mountain climbers

Combine the strengthening effort of supporting your own bodyweight with the energy of high-intensity movement and you have one of my favourite full-body exercises. Mountain climbers are perfect for getting your pulse racing, the sweat dripping and your upper body muscles burning.

How to do them

  • Start in a high plank position with your hands on the ground, directly under your shoulders, and your legs outstretched behind you. Your hands and toes should be the only body parts touching the floor.
  • Bend one leg and bring your knee forward to your chest.
  • Return to plank position and immediately switch legs, bringing your opposite knee forward to your chest.
  • Continue switching legs at a fast pace.

 

READ THIS NEXT: 6 Plyo Moves to Bust Cardio Boredom

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