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The Fat Shifter Workout

best exercise for fat loss

Our beach body guide is great for sculpting a physique. But if fat loss is your only goal then you need to take a different approach – more focus on increased intensity and less rest.

Tri sets – when three exercises are performed in sequence with no rest – will get your heart racing and fat burning. This is more effective for fat loss than our beach body workout as you’re working for longer. However, because you’re using lighter weights you’ll get less muscle tone. Pick your poison!

EXERCISE 1A

DEADLIFT
3 Sets
20 Reps
0s Rest

Deadlift comes first in the tri set as it takes the most coordination and awareness. Deadlifts will make your hamstrings, glutes and back work which will use stacks of energy and get your heart rate racing and mobilising fat. Performing 20 deadlifts at an appropriate weight will really challenge you so don’t worry if you cant do all 20 in succession and need a little rest half way through.

EXERCISE 1B

DUMBBELL PUSH PRESS
3 Sets
20 Reps
0s Rest

The Dumbbell Push Press works your shoulders, triceps and legs to propel the weight overhead. It’s an explosive movement that needs to be performed quickly so it’s much harder than other, slower resistance exercises.

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EXERCISE 1C

BURPEES
3 Sets
20 Reps
2 mins Rest

Burpees are a full body movement that will really get your heart racing as it works upper and lower body muscles simultaneously. Combined with Deadlifts and Dumbbell Push Presses, this will really challenge your body. Short effective workouts like this will always outperform long slow treadmill or x-trainer workouts in both the performance and results stakes.

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EXERCISE 2A

SQUATS
3 Sets
20 Reps
0s Rest

Squats, as Deadlifts, are one of the most effective fat burning movements due to the number and size of muscles they recruit. A good squat will work your quads, glutes and core. Again as with the deadlifts using an appropriate weight is paramount as a weight that is too light will leave you finishing 20 to little effect. If this happens add a little weight for the second round, you are looking to need to stop once or twice throughout the 20 to be really maxing out.

EXERCISE 2B

RENEGADE ROWS
3 Sets
20 Reps
0s Rest

Renegade Rows give the great combination of working your big back muscles, alongside your core, by trying to keep your body as still as possible whilst you row the weights at the same time. Renegade Rows are particularly challenging as you are constantly in the press up position, which means there’s no rest

EXERCISE 2C

SQUAT JUMPS
3 Sets
20 Reps
2 mins Rest

Squat Jumps are the perfect finisher as they require you to use enough energy to propel your body off the floor. This kind of explosive movement requires you to work against gravity and work quickly. Combining this with weighted squats and renegade rows is a great cocktail of resistance work and high intensity bodyweight work.

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