Basically, the more muscles you recruit = more calories used to complete said exercise.
So here’s my list! If you haven’t added some of these lifts into your routine then I highly recommend you do so.
Barbell Squat Recommendations:
I like to squat with heavier weight and stay between the rep range of 5-10.
- Barbell Back Squat: 3 set of 10 reps @ 75-85% of your max
- Front Squat
- Goblet Squat
- Over head Squat
Deadlifts builds a phenomenal posterior chain, point blank period! Conventional barbell deadlifts are my personal favorite because of the amount of energy and concentration it requires to pick up sub maximal amounts of weight from the ground; and its pretty bad ass hearing the weight hit the floor! The hips are the most explosive and powerful muscle group in the body. The deadlift helps build and strengthen your hip muscles. Major muscle groups activated during a barbell deadlift: Hamstring, glutes, hips (psoas), latissimus dorsi and lower back.
- Deadlift: 3 sets of 8-10 reps @ 75-85% of your max
- Sumo deadlift
- Dumbbell deadlify
- Deficit deadlifts
Want a big chest? The barbell bench press will do just that! You will not only build up your pecs but also your shoulders and triceps. Even though it is not a huge calories burning exercise it will help build muscles in your upper body which means more calories burned in the long run.
Bench Press Recommendation:
- Bench Press: 3 sets of 8-10 reps @ 75-85% of your max
Holy exhaustion! Burpees are definitely top 5 High intensity exercises of all time. Almost everyone that participates in a HIIT program (high intensity interval training) does burpees. It is a very demanding and extremely calorie burning exercise. I usually save this exercise for the end of my workout and push it to the max. Your stamina, explosive and over all gym performance on most lifts will improve if you can correctly incorporate burpees into your routine.
Burpee Jumps Recommendations:
- 5 rounds of burpees: 30 seconds of burpess and 30 second rest
My last but certainly not least favorite fat burning exercise is tempo run. It is basically running at a higher than normal speed at higher than normal heart rate. You are really pushing your body out of its normal comfort zone for a specific distance. This is not an easy style of jogging but it’s very effective! Most people actually do this style of jogging and don’t even realize it. The main issues I see with this style are of running are over doing it and pushing too hard on a daily basis. Most people that overdo tempo runs usually notice negative changes in their weightlifting workout. You will start to see a decline in your weightlifting performance. You will have to create a healthy balance between your weightlifting and run routine to continue progressing.
Recommendations for Tempo Run:
- Every other day: 2-3 times per week
- Build up run time and days gradually: add more time or days gradually week by week
- Heart Rate Zone: usually between 75-85% max heart rate but be prepared to expect higher