If you’re looking to burn fat and improve your body composition, then tapping into the fat-burning power of metabolic training puts you on the fastrack to shedding pounds. By testing your body with added-resistance exercises, rather than drawn-out, steady-state cardio sessions, you can capitalize on the ‘afterburn’ effect of EPOC (excessive post-exercise oxygen consumption), in less time.
RSNG has collaborated with strength and conditioning coach, and author of Elite Physique, Chad Waterbury, to bring you a three-part workout series to burn fat, faster. These three high-tempo sessions can be done in minutes but will put you on the road to a leaner, lighter body…
How These Workouts Work Chad Waterbury has designed the following three workouts to be done when you’re running a small calorie deficit, in order to burn body fat. They prioritize using your bodyweight for resistance, together with simple additions of a kettlebell, resistance band and Swiss ball, to hit your whole body.
It’s not an efficient use of your training time to try and add muscle at the same time as burning body fat, which is why you need to adjust your training according to your goals. That said, you still need to pay attention to conditioning your core, especially when you are running lower calories.
Since it’s common to lose strength while cutting calories, this program emphasizes making your midsection stronger
“Your full-body strength relies heavily on your core,” says Chad Waterbury. “Since it’s common to lose strength while cutting calories, this program emphasizes making your midsection stronger. That’s why your core exercises in this program are almost always performed first, when you have the most energy, instead of at the end of a workout when you’re fatigued.” Do each of the following workouts once a week each for a full-body fat burner (leaving at least 24 hours between workouts).
All of these workouts call for AMRAPS, or As Many Reps As Possible but because you are in calorie deficit, you should not do each set to failure: “Stop each set one rep short of failure. On the last set you can push closer to exhaustion, as long as it doesn’t compromise your form in any way,” says Waterbury.
Fat Burner Workout One Do each of the following exercises in order, with 45 seconds rest between each. Then rest for 90 seconds and do another round, repeating this pattern for a total of four rounds. (Stop each AMRAP set one rep short of failure.)
1. Swiss Ball Rollout, Reps: AMRAP (As Many Reps As Possible) Rest for 45 seconds.
2. One-Arm Overhead Push Press, Reps: AMRAP each side Rest for 45 seconds.
3. One-arm Row, Reps: AMRAP each side Rest for 45 seconds.
4. Reverse lunge, Reps: AMRAP each side Rest for 45 seconds.
Fat Burner Workout Two Do each of the following exercises in order, with 45 seconds rest between each. Then rest for 90 seconds and do another round, repeating this pattern for a total of four rounds. (Stop each AMRAP set one rep short of failure.)
1. Hardstyle Plank, Reps: 10 sec max effort Rest for 45 seconds.
2. Face Pull, Reps: 12 Rest for 45 seconds.
3. One-arm Floor Press, Reps: AMRAP each side Rest for 45 seconds.
4. Step Up, Reps: AMRAP each side Rest for 45 seconds.
Fat Burner Workout Three Do each of the following exercises in order, with 45 seconds rest between each. Then rest for 90 seconds and do another round, repeating this pattern for a total of four rounds. (Stop each AMRAP set one rep short of failure.)
1. Pallof Press, Reps: 20 sec each side Rest for 45 seconds.
2. Feet-elevated Push-up, Reps: AMRAP each side Rest for 45 seconds.
3. Straight-arm Lat Pull-down, Reps: 12 Rest for 45 seconds.
4. Kettlebell Swing, Reps: 5 Rest for 45 seconds.
WHAT NEXT? Once you have burnt off some body fat, why not add some lean muscle to increase your athletic potential and ability to perform, including hitting a golf ball further? Start your journey with the RSNG progressive strength plan here.
Photos: Adobe Stock
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You can buy your own copy of ‘Elite Physique’ from Human Kinetics here