While cardio is great for burning fat, the best way to really torch calories is by implementing strength training into your weekly routine. Experts recommend at least three lifting sessions a week doing “compound exercises,” which target multiple muscles at once. This way, you spend less time at the gym and get full body results. The following compound exercises are considered the winners for getting you to achieve your weight loss goals!
Squats
Squats are more than just a booty-building move! They are one of the best strength training exercises because in addition to your lower body they also work your abdominal and back muscles. Certain variations like a forward hold can also work your arms. With all these muscle groups at play, your body puts in serious work!
Pull-Ups
There’s a reason you see all the cross-fitters whipping out the pull-ups. This is the ultimate upper body strength move, working your lats, arms, back, and even your abs! Although the pull-up bar can be extremely intimidating, especially for first-timers, you can start this exercise by using assistance bands. The more you practice it, the easier it will become over time. Your shoulders and arms will get toned in no time!
Thrusters
Thrusters are an amazing addition to your routine, for they work both upper and lower body. This move requires a squat, and then is combined with an explosive upward motion to push the weight above your shoulders. Keeping your body stable through this move requires strength and training of your core too.
Deadlifts
Deadlifts are another great full body move. Although this simple motion focuses on the lower body, particularly the glutes and hamstrings, the muscles in your back and forearms will really feel the burn as well. This strength move helps to burn away the fat by increasing your heart rate. It is also a very versatile move, that can be done using a barbell, dumbbells, kettlebell, or any weighted object in your home!
With all of these amazing strength moves, it’s important to remember to begin using just bodyweight first. This way, you can ensure you have proper form before you start to build up to using heavy weights. This is especially important while doing these compound exercises, for each move requires multiple muscle groups, meaning more chances for injury. However, with the right form and proper rest, you are bound to get the desired results!
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