The Burn Fat Workout: Build Muscle and Lose Fat Fast With These Weight-Bearing Exercises

August 3, 2013 | Jim Carpentier

Must See Conditioning Videos

The negative effects of being overweight are well known, but many people still struggle to shed unwanted pounds. A high percentage of body fat poses health risks, limits sports performance and hinders normal off-the-field activities like walking and climbing stairs. Although any form of exercise can be beneficial, certain types of workouts are more effective for losing weight, building muscle and transforming the body.

Athletes often overlook the importance of exercise intensity in their training programs. Slower and longer workouts, like hour-long cardio sessions, burn fat, but at a slow rate. They are not ideal for transforming your body. In contrast, high-intensity workouts, combining hard bouts of exercise (like sprints and explosive lifts) with brief active rest periods, rev up metabolism and lead to greater fat loss over time.

Another key element in the design of effective fat-burning routines is exercise selection. Weight-bearing exercises, in which you support your own weight rather than using a machine, are far superior. Why? Because they enhance bone density to help prevent osteopenia and osteoporosis; and they are typically closed-chain movements, meaning a limb (usually a foot or hand) is in continuous contact with an immovable surface—e.g., during a Squat, the feet are on the ground at all points (in contrast to a Leg Extension, in which the body remains still and the legs are in constant motion).

Most gym enthusiasts benefit more from closed-chain exercises because they are multi-joint movements, meaning they incorporate more than one muscle group. This translates to building more lean muscle and eliminating fat throughout the body.

Short and Swift Full-Body Workout

Equipment

  • Moderately heavy medicine ball
  • Chair or bench
  • Pull-Up bar
  • Water bottle

Directions

  • Hydrate before, during and after the workout.
  • Perform a proper warm-up and finish with cool-down stretches.
  • Perform one non-stop rep of each combo set.
  • Rest 15 to 30 seconds before moving on to the next combo set.
  • Allow at least a day between workouts for adequate recovery.

Combo Set 1. Explosive Push-Ups/Elevated Push-Ups/Regular Flat-Surface Push-Ups on a Medicine Ball

  • Perform 5 Explosive Push-Ups (your hands leave the floor between reps).
  • Immediately perform 10 Elevated Push-Ups (with your feet on a chair or bench).
  • Finish with 10 regular Push-Ups with hands atop a medicine ball.

Combo Set 2. Medicine Ball Jump Squats/Med Ball Regular Squats/Med Ball Single Leg Squats

  • Assume an athletic stance while holding the med ball overhead.
  • Squat, then jump as high as you can.
  • Land in a squat position and quickly jump again (10 reps).
  • Immediately follow with 10 regular Squats holding the ball at chest level with arms extended.
  • End by holding the ball overhead and performing 10 Single-Leg Squats on each leg.

Combo Set 3. Elevated Prone/ Side/Supine Planks

  • Place your feet on a chair or bench and assume push-up position.
  • Rest your forearms about shoulder-width apart on the floor.
  • Keep your back straight and stomach tight.
  • Hold this position for 60 seconds.
  • Without rest, rotate to your right side with your hips raised and your right forearm on the floor.
  • Hold for 60 seconds.
  • Repeat on left side.
  • End combo set on your back with your feet elevated on the chair or bench.
  • Keep your legs straight while resting your body on your forearms and elevating your hips for 60 seconds.

Combo Set 4. Pull-Ups/Med Ball Single Leg Rows/Med Ball Mountain Climbers

  • Perform 10 Pull-Ups and immediately get the med ball.
  • Assume squat position on left leg with right foot off the floor.
  • Hold the ball at knee level with arms extended.
  • Quickly pull the ball toward your chest for 10 reps.
  • Without rest, perform 10 Med Ball Rows with your right leg down and your left foot off the floor.
  • Finish in push-up position with your hands on the med ball and perform Mountain Climbers (rapidly alternating left and right knees toward your arms) for 60 seconds.

Read more:

Photo: xrlifestyles.com

Topics: BURN FAT
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,881,163
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,259,082
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,236,329

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,313
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

Tell me what you do for your hockey conditioning or cardio training and I will tell you how close you are to playing to your potential on the ice in...

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

In Defense of Cardio

In Defense of Cardio

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

Can You Survive the 100 Bears Challenge?

Can You Survive the

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

Understanding the Benefits and Risks of Altitude Training

Understanding the Benefits and Risks of Altitude Training

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

Advanced High School Football Summer Conditioning Program

Advanced High School Football Summer Conditioning Program

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

Why Better Conditioned Athletes Have Fewer Injuries

Why Better Conditioned Athletes Have Fewer Injuries

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

Who Invented the Burpee?

Who Invented the Burpee?

Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

How Much Conditioning Do You Really Need?

How Much Conditioning Do You Really Need?

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

How Sporting Kansas City Stays 'Sporting Fit'

How Sporting Kansas City Stays 'Sporting Fit'

How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

Can You Pass Drew Brees' Conditioning Test?

Can You Pass Drew Brees' Conditioning Test?

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

YardBarker