8 Total Body Exercises That Burn Fat in Half the Time

body exercises

Getting in shape takes time. There is no way around it. But don’t let a busy life keep you from having a better life through health and fitness. Check out these 8 effective fat burning, body exercises that significantly cut down on the time you have to spend in the gym.


Start by standing in front of a barbell with desired weights on each end. Keep your back straight while you bend your knees and grasp the bar with an overhand grip. Holding the bar, lift by pushing with your legs and torso upwards. When you’re upright, stick your chest out and bring your shoulder blades back. Return to starting position by bending your knees and leaning over at the waist to return the barbell to the floor. Repeat.

2Rainbow Rear Foot Eleva...

This move’s a bit complex, but take it slow in the beginning and you’ll have it down in no time. Start by standing 3 or so inches in front of a bench, with your left foot on a bench behind you and a 15-pound weight in both hands next to your right hip. Draw the weight overhead in an arch-like motion while keeping your core tight. Bring the weight to your left hip and lower yourself into a controlled, split squat while keeping your weight on your right heel and right knee. Press up and reverse the movement. That’s one rep.

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3Step Up and Back

To do this move, face a bench and stand with your feet hip-width apart. With your hands at your side, step up on the bench with your left foot, careful to keep a tight core. Step right foot up on the bench, so both feet are on the bench. Reverse by stepping your right foot back to the starting position. Step your left foot back off the bench until it’s 1-2 feet behind right foot, and bend both knees in a reverse lunge. Return to starting position.

4Row and Flow

Begin in a plank with a 10-pound weight in each hand. Keep your core tight while performing a single arm row. To do this, bring your left elbow alongside your body until the weight lines up with your chest. Reverse the movement back to the starting position and go into the Downward Facing Dog position. Return to start and repeat steps on the opposite side.

5Spiderman Hip Dip Plank...

Get in a forearm plank while keeping your core tight. Draw your left knee to your left elbow while keeping your hips and shoulders squared up to the mat. Return to starting position, and repeat on the opposite side.

6Sumo Squat Thrust and P...

With your feet hip-width apart, hold a 15-pound weight in front of your chest. Keeping your core tight, lower into a sumo squat while pushing the weight away from your body until your arms are fully extended. Hold for a few seconds before drawing the weight back to your chest and down to the ground while your head and chest remain lifted. Once the weight is on the ground, tighten your core and jump into a plank. Do a reverse squat thrust and return to start.

Related Article: 10 Fat Burning Workouts Better Than Cardio

7Shifting Shoulder Press...

Standing with most of your weight on your right leg, hold a dumbbell with both hands above your right shoulder. Lift your left knee to a 90-degree angle while pressing the dumbbell over your head. Step your left foot out and lower yourself into a forward lunge while you draw the dumbbell over your left shoulder. Reverse and return to the start.

8Curtsy Lunge Combo

With your feet hip-width apart and a dumbbell overhead extend your arms stepping your left foot behind your right one and bend both knees into a curtsy. Bend your elbows and lower the dumbbell behind your neck to do a tricep dip. Return to starting position and do an overhead tricep extension. Repeat on opposite side.

All of these workouts are quick and can be squeezed in on your lunch break or after the kids go to bed. The key to fitting in quick workouts is planning ahead. As mentioned before, “I’m too busy” is not an excuse. If you plan ahead and pencil a workout in your schedule, you’ll see, no matter how busy your day is, you’ll always find a chunk of free time, even if it’s only 15 minutes. To help keep you on track, use a desk calendar. Or, if you use your phone calendar, set reminders for yourself. There’s no excuse. Not anymore.

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