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5 Fat Loss Workout Hacks—Lose Weight Faster

5 Fat Loss Workout Hacks—Lose Weight Faster

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.

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Burpees
Inverted Rows
Wide Outs
Push Ups
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.

2. Countdowns

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.

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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.

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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.

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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.

Conclusion

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.

More by this author

Curt Pedersen

Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

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Last Updated on September 28, 2020

The Pros and Cons of Working from Home

The Pros and Cons of Working from Home

At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

Pro #1: A More Relaxed Start to the Day

This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

Pro #2: More Quiet, Focused Time = Increased Productivity

One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

Pro #3: More Control Over Your Day

Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

Pro #4: You Get to Choose Your Office Environment

While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

Con #1: We Move a Lot Less

When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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Con #2: Less Human Interaction

One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

Con #3: The Cost of Buying Home Office Equipment

Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

Con #4: Unique Distractions

Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

Final Thoughts

Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

More About Working From Home

Featured photo credit: Standsome Worklifestyle via unsplash.com

Reference

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