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Stale Workout? Switch it up with These 7 Fat Burning Exercises!


If you feel like your weight loss has come to a halt, it’s time to shake up your routine to jumpstart your fat-burning machine. There is not one type of exercise that is the best way to fat loss. To improve lean body mass you need to eat healthy and move your body.

As a certified personal trainer for the last 30 years, you can bet I’ve worked with many people who hit a wall. All of the sudden what was working before stops yielding the same results. Their usual workout routine doesn’t seem to be cutting it anymore. 

Bottom line, it’s time for a change. 

If you’re ready to change up your workout routine and see better results, keep reading to try my total body workout that will burn fat and build muscle!

Photo Credit: Get Healthy U

The split jump is an amazing lower body move that will sculpt all your leg and butt muscles. In addition, this move is a plyometric, which adds a big cardio element keeping you in the fat-burning zone.

How To Do Split Jumps

Stand tall with your feet hip-distance apart. Hands are in front of the chest hand on fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
Lower the back knee slightly and jump to switch the feet. While in the air front foot comes back and back foot comes to the front.  Land in a bent knee lunge. Repeat.

Photo Credit: Get Healthy U

A squat with a shoulder press is an excellent move, but a squat thruster is better! This move takes it to the next level by incorporating the whole body.  

How To Do Squat Thrusters

Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

Photo Credit: Get Healthy U

Lunges are one of the best moves you can do when you want to lift your butt and tone your thighs. By adding in a bicep curl, not only do your legs and heart work harder, but your arms get sculpted too.

How To Do A Forward Lunge With Bicep Curl

Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward thefloor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
Repeat on the other side.

Photo Credit: Get Healthy U

Burpees truly work every muscle in your body, so even if they aren’t your favorite circuit training exercise, know you’re getting the most bang for your buck (or your burpee!) when you perform them.

How To Do A Burpee

Good form is key. The basic movement is performed in four steps and known as a “four-count burpee”:

 Start in standing position and drop down into a squat (count 1)
 Jump (or walk for low impact) both feet back at the same time into a plank position. In a plank position, your hands are below shoulders, body long and abs tight. Make sure your low back is not sagging. (count 2)
Jump (or walk for low impact) both feet together between your hands. (count 3)
Release hands from the ground as you explode into the air with a jump as high as you can, reaching arms up. (Skip the jump if you want to keep it low impact.) (count 4)

Photo Credit: Get Healthy U

Push-ups are the ultimate upper body exercise. Adding a jumping jack move with your feet takes the push-up to an entirely new level.

How To Do Push-Up Jacks

Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
Lower to a pushup while jumping feet to a wide position.  Keep abs tight and back straight.
Jump your feet back together as you straighten your arms to return to start.

Photo Credit: Get Healthy U

The surrender is a tried and true exercise. It works the entire body and will get your heart rate soaring.

How To Do Surrenders

Start kneeling holding dumbbells at your sides.
Step forward with one foot and stand all the way up while press the weights overhead.
Kneel down one knee at a time returning the weights to your sides.  Repeat starting with the opposite leg.

7. Core Body Hops

Photo Credit: Get Healthy U

Last but not least, core body hops are a move that works your six-pack and burn calories to boot.

Hopping your lower body up and over so that your feet jump from one side to another stems from great core control. You’ll know you need to use more core if your feet make too much noise when they land. 

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Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!

When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.

How To Start Working Out Again (& Stick With It!)

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HIIT workouts (high-intensity interval training) can improve your cardiovascular fitness while helping you build lean muscle and burn fat.

As a personal trainer for decades, I have recommended this type of workout to so many people and currently include it in my own workout routine — because HIIT exercises work to burn fat, fast!

Here’s your guide for getting started.

HIIT For Beginners

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To keep you from going crazy with calories (even when the saltiest cravings hit), my team and I rounded up the best weight-loss snack recipes that are super easy to throw together.

And when you don’t have time, or you’re on the go, we also made a list of our favorite healthy purchased snacks, too.

53 Best Weight Loss Snacks

7 Total Body Exercises That Burn Fat & Build Muscle

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