For each of the exercises, you want to select a weight that is going to be challenging, but allows you to maintain proper form. Selecting a weight that is too heavy can increase your risk of injury and selecting a weight that is too light can lead to lackluster results.
Taking too much rest will decrease the amount of calories and fat you burn during your workout, thus decreasing the amount of fat you are burning. Be sure with your lateral lunge you are leaning back on your bent leg and sticking your hips out to the back. The push press lets you use a little heavier weight with shoulder work because the legs help you create the movement. In between each squat thrust, you can add a push up that will increase the intensity and burn fat even faster!
These are total body exercises, so it is best to give your muscles at least one day in between to rest and recover. If you are new to exercise or interval training, start with a work to rest ratio of 1:3, meaning you recover for three times the amount of time of your hard interval.


Sarah is a certified personal trainer with over nine years of experience who specializes in training clients looking for fat loss and exercise for special populations. This poster shows the top 10 calorie burning cardio exercises and also the number of calories we burn after 60 minutes of each exercise.
Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. This is great for fast fat burning because the more muscles that you use, the more calories you burn. Be sure that you are engaging your posterior chain (hamstrings and glutes) and that you are swinging the weight as opposed to squatting and lifting the kettlebell.
Be sure you keep your knees right over your ankles on the steps and lunges to ensure proper form.
Be sure to keep your core tight as you complete this exercise to properly transfer forces between your upper and lower body. On that “rest” day, you can incorporate cardio interval training to help take your fat burning to the next level.


As you become more fit, you can decrease your rest time or increase your works interval time. The amount of calories we burn varies by gender, height, weight and the methods of exercise. Use of this website and the information contained herein does not create a doctor-patient relationship. With the addition of a few exercises into your program, you can burn fat this festive season.
Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.




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