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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.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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