Build An Engine To Fire Up Fat Loss
Post at 18:28 - 11/04/2018

This strength and conditioning interval workout will build muscle and shred excess fat

 

This strength and conditioning workout from PT Mathew Lewis-Carter is a must for boosting your cardio to match your muscle growth.  

Here, he'll have you alternating between a muscle-building move and a fat-blitzing exercise to keep your body guessing. You'll work as hard as you can for 40 seconds and rest for 20 seconds before moving on to the next exercise. 4 rounds of this workout will see you drop body fat in no time.     

Lewis-Carter says, "It's all well and good wanting to add size to your frame, but what use is muscle if you can't move it with speed and work for longer durations at a high-intensity to burn through fat?"

This workout is short, sharp and guaranteed to get you sweating. Good luck.   

Battle ropes

Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

 

 

Dumbbell standing shoulder press

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

 

 

Medicine ball slams

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.

 

Romanian deadlift

Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly.

 

 

Burpee

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

 

 

Dumbbell hammer curl

Hold a dumbbell in each hand at your sides, palms facing your hips. Curl the weights up until your thumbs are near your shoulders, then lower. 

 

How to Build a Bigger Chest in 28 Days

Aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time. Alternate between our two lab-tested ...

The 290-Rep Workout That Smashes Through Calories

Get in the zone for the ultimate fat-burning challenge that tests your muscles and mind

How to Get the V-shape, Fast

To sculpt your body into the coveted V-shape, the first step is to create the illusion that your waist is smaller. How? By making your upper body ...

10 Minute Calorie Wipe Out Plan

Short but sweet, this workout will leave your muscles and metabolism truly scorched

The 14 Best Exercises For Weight Loss

Want to lose weight? Here's 14 moves you need to know

The 15 Best Exercises For Beginners To Try At Home

Exercising at home is, hopefully, something you've been thinking about while sat on the sofa, pawing at your doughy middle.

7 Weightloss Strategies That Actually Worked For Real People

Losing weight is hard. Sometimes, the best form of inspiration is hearing what actually worked for other people with the same goal.

Work your whole body with this three-move, home workout

For this workout, all you need is your own bodyweight, so it can be done anywhere: at home, in the office or in the park. In ...
View more View more
Scroll