The Best Fat Burning Exercise?

There are tons of exercises out there that many coaches and trainers swear by stating that they are the best fat burning exercises they’ve ever used. And you know what; I would tend to agree with them. In this type of industry and when it comes to training individual clients, its all a matter of opinion, experience and the client’s goals and limitations.

However there is one exercise that I have seen time and time again besides burpees that produces a huge metabolic effect on the body by burning a lot of calories and leaving the individual gasping for breath. And that exercise is a combination of a front squat into a press.

Besides using burpees as a great exercise for fat burning, front squats into a press are awesome because of the total body nature of the exercise and how the weight is positioned. Since the weight is out in front of the person, more muscles come into play to stabilize the bar as compared to a back squat where the weight is more stable.

With the front squat position, the lower back, upper back, and abdominal wall have to contract through the entire movement in order for your upper body to stay upright. This is because your center of gravity due to the weight being in front of you, wants to pull you forward. You’ll see a lot of people who attempt just a pure front squat fall forward during the upward portion of the movement. This is a sure sign of weak abdominals and lower back.

In total, the front squat into a press works everything from head to toe. Your lower body gets hit hard as well as your upper body pressing muscles while everything else has to isometrically contact to keep you upright. It’s best to perform this movement as fast as possible with light weight for 15 repetitions in order to get a great anaerobic training effect.

You need to be weary though that as you get tired it’s very easy for your form to unravel. You have to push through this pain and fatigue and stay tight and focused on every rep. There’s a lot of moving parts, so more can go wrong if you’re not careful.

If you feel uncomfortable doing 15 reps per set, then drop it down to 10-12 and see how that feels.

To really create a double whammy on your system, you could pair this exercise with some type of rowing exercise or pulling movement. A great example would be pull-ups since they work the opposing musculature mostly hitting the biceps, brachialis, lats, and upper back musculature. Emphasis is placed on different parts of the muscles depending on your grip.

For pull-ups, I would just advise you to go to failure each set, or just short of failure in order to preserve your strength for subsequent sets. These two exercises combined will hit every major muscle group in your body.

An easy to follow routine for a day would be 8 sets of 10-12 on each exercise super setting the entire time. So after you perform a set of front squats into a press, you would immediately perform a set of pull-ups. You would take a rest, and then repeat the sequence again. If you need more rest, then perform a set of front squats into a press, rest for 30 seconds, do a set of pull-ups then rest 60 seconds and repeat the sequence.

Overall the front squat into an overhead press is a great fat burning exercise all by itself. But if you combine it with something else like pull-ups, then that’s just a double whammy to your body and your fat burning capabilities.

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