I get asked time and time again, “What is the best fat loss exercise?” The truth is, there is no single “best fat loss exercise”. Instead, you must have a database full of many very effective fat loss exercises. When you have many exceptional exercises to choose from, you will eliminate mental boredom and physical staleness, and you will always keep your body challenged. This helps ensure consistent progress, prevents overuse injuries and keeps you motivated to workout.
That being said, I do have some favorites. I will now share with you one fat loss exercise that always sits on the top of my list. This exercise is incredibly effective and can be performed anywhere without any equipment at all. Even better, it is one of the most time efficient exercises you can do. When done properly, just a few quick minutes of this exercise can burn as much fat as jogging for an entire hour!
The exercise that I’m referring to is the Advanced Burpee. Since technique is extremely important when executing this exercise, I will describe to you in detail how to properly performing the Advanced Burpee. Below, I will break down the movement into four simple steps:
- Stand with a shoulder width stance. Squat down and put your hands on the ground in front of your feet.
- Next, kick your feet back while lowering your chest to the ground. This step will essentially put you in the bottom position of a push up.
- Then, push your chest away from the floor while simultaneously thrusting your legs back up into the squat position with the hands still on the floor.
- Finish the movement by explosively jumping up in the air. Upon landing, quickly drop back down into the squat position and continue for the prescribed number of reps.
You're probably wondering, "How many reps should I perform? When should I do Advanced Burpees?" The truth is there are many ways to integrate this exercise into your routine. Explaining all of the options is beyond the scope of this article. Instead, I will provide you with one option that is simple yet effective.
Set a stopwatch for five minutes. Perform as many quality Advanced Burpees as you can during the five minute period. Push yourself. After the five minutes is over, write how many reps you performed. Then every time you repeat this workout, exceed the number of reps you completed during the prior workout.
Continue this pattern until no more progress can be made. Once this point is reached, its time to change your workout.
Now you have a time efficient, yet incredibly effective fat burning routine. Work hard and push yourself. You will be glad you did.
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