I’m always looking for simple ways to make my workouts more effective, as doing so helps me achieve my fitness-related goals in significantly less time. Over the years, I’ve created and learned from others hundreds of cool tips or “hacks” to make fat loss and building muscle simpler and faster.
This article reveals 5 of my favorite fat loss workout hacks for burning more calories during, and after your workout. Give them a try and you’ll see results after just a few workouts. You’ll really speed up the rate at which you lose weight by also following the diet tips in this article.
1. Bodyweight Circuits
Bodyweight circuits are a super challenging way to burn more fat. I also like them because they don’t require any fitness equipment, and you can do them almost anywhere.
These exercise circuits are easy to perform. Begin by choosing bodyweight exercises (burpees, chin ups, inverted rows, push ups, squats, etc.). I recommend using 2-3 exercises for your lower and upper body respectively. Alternate each type of exercise in your circuit. A way to increase the calorie-burning intensity of these circuits is to alternate between lower and upper body exercises throughout the circuit.
The bodyweight circuit below follows this methodology.
Planks (hold for 30-60 seconds)
Perform 10 reps of each exercise in the circuit. Your goal is to perform each exercise one after another without resting. Rest once every exercise in the circuit has been done until you’ve caught your breath and feel recovered. Repeat 3-5 times. The fitter you are, the more circuits you should perform.
You can perform bodyweight circuits after your regular workout.
This fat loss workout requires you to perform 2 exercises one after another for a pre-determined number of sets. You count down every set by decreasing the number of repetitions for each exercise by 1 rep. The countdown workout is done when you get to 0 reps.
Here’s a count down that I really love for burning off calories and boosting your fitness levels fast.
Exercise 1: Wide Outs
Exercise 2: Push Ups
Start with 5-10 reps for the first set and decrease the number performed by 1 at each set. Your goal is to get to 0 reps without resting between any of the exercises. Make it your goal to add another set every week.
Here’s what this looks like over a period of 6 weeks.
Week 1: 5 sets (sets of 5,4,3,2,1 reps)
Week 2: 6 sets (sets of 6,5,4,3,2,1 reps)
Week 3: 7 sets (sets of 7,6,5,4,3,2,1 reps)
Week 4: 8 sets (sets of 8,7,6,5,4,3,2,1 reps)
Week 5: 9 sets (sets of 9,8,7,6,5,4,3,2,1 reps)
Week 6: 10 sets (sets of 10,9,8,7,6,5,4,3,2,1 reps)
I like to do countdowns at the end of my bodyweight-focused workouts and on my off days after first doing several sets of kettlebell swings or farmer’s walks.
3. Farmer’s Walks
This is one of my favorite exercises for burning fat: they’ll also help get into great shape fast! Farmer’s walks are simple to perform—all they require you to do is simply pick up something heavy, like a dumbell, kettlebell, or bucket of rocks, and walk.
Work up to 15 minutes of walking while carrying a dumbell or kettlebell in each hand and your stubborn body fat will melt away. You also notice that your legs, abs, and shoulders look better and become much stronger.
Start with walks of 3-5 minutes and increase the amount of time you walk every workout until you’re doing them for 15 minutes at a time. Once you can do this, increase the weight you carry.
You can perform Farmer’s Walks at the beginning or end of your workout.
4. Kettlebell Swings
This exercise is a total body exercise. A single set of swings will train every muscle in your body, especially your legs, back, and shoulders, and will also get your heart rate cranking. These 2 benefits are why this exercise can help you melt off body fat fast.
Start with a weight that you can use to do 2-3 sets of 12 swings easily. Make it your goal to perform 100 swings in under 10 minutes. Perform as many sets as necessary. I like to start with sets of 10 as this helps ensure I’m doing each swing with proper form.
Once you can do 100 swings in less than 10 minutes it’s time to make things more challenging. You can do this by using a heavier weight, or doing a more difficult form of this exercise such as the kettlebell snatch.
5. Rest Less Between Sets
Don’t let the simplicity of this tip fool you: it alone will turbo-charge the intensity of your workouts. As you may already know, the more intense your workout the more calories you’ll burn.
Start by resting 10 seconds less between each set of exercises of your workout, and make it your goal to get down to 15 seconds between each exercise. Once you can do this, you can make the workouts more challenging by performing more exercises and increasing the weight you’re lifting.
Now you have five killer tips that will help you burn more calories and lose fat more quickly. Perform just one of these fat loss workout tips at the end of every workout and you’ll see results in no time.
Another way to use these tips is to perform them on your day off. Just choose 1-2 of the tips above to get in a 10-15 minute mini-workout and burn off extra calories.
I also recommend the article Hack Your Weight Loss Workout for more ways to lose weight fast.