A Workout For Maximizing Fat Loss

Hey, I'm Ben Greenfield and I want to show you a very quick, dependable workout routine that you can do which will allow you to burn maximum fat because it's something that will be accessible to you. All you need is a very small piece of equipment and then just your body and your body weight. So what you're going to do are five different exercises, back to back to back, all the way through, with just minimum rest between each one. First exercise is going to be pretty straightforward. It will be a push up, but I want to make sure that I show you proper form on this pushup. So when you get down into the push up position.

What you want is for your hands to be about shoulder width apart from the front. You're going to look like this. Here's my shoulder, here's my hand. Straight line from the shoulder to the wrist so that I'm not very far back behind my wrist or in front of my wrist. And then from that point, you want to simply go to about 90 degrees in your arms. There's no rule that you have to actually touch the ground with your chest. If you have difficulty doing a pushup in the full pushup position, you can get into the knee pushup position. And in the knee push up position, think about having a straight line from your hips up to your shoulders and do the push up this way. The most common error that I see people perform when they do a knee push up is they get into a little bit more of a crawl position and go like this. And that's not really doing anything for you. So the next exercise that you're going to do, you need just a band or a piece of tubing looks something like this. Now, some of the bands that you'll get at a sports performance store, they'll actually have a handle on either end. Something like this works just fine. And you can get any of these online by doing a search for exercise bands or exercise tubing. Next exercise after you do your push ups is you're going to put the band underneath your foot, stand and simply pull, squeezing the shoulder blades back as you pull.

Now remember, for each of the exercises that I'm demonstrating to you, you're going to rest minimally. So you do your set of push ups and then you do your set of bands. And the rule is you're just going to do them until the muscles begin to burn and then you move on to the next exercise. If you're a beginner, that might be just 8 to 10 reps. And if you're in a Little bit better shape, maybe closer to 15 to 20. Next exercise that you're going to move to is a squat. Now, for a squat, you want your feet to be about hip width apart. The most important thing is that as you squat, once you get to the point where you feel as though your knees are going to go in front of your toes and your body is going to go forward, that's about as far down as you need to go. So I'm going to show you a proper squat through the full range of motion. It would look just like this, down to about 90 degrees and then back up. If it helps you to put your hands in front of your body as you squat, it can actually offset that urge to push your knees forward. The next exercise that you'll do after the squat is a lunge. Now, what I'm going to show you is called a reverse lunge. I simply stand with both feet together, and then I step back with one leg, drop into a lunge and then step forward, and I do all my repetitions for that single leg before moving on to the other leg. Now, when you do your lunge, you follow the same rules as when you perform your squats. In other words, you don't want your knee to go in front of your toes. You always want it to stay back behind the toes. Now, the final exercise is going to be an exercise for your stomach. You're going to do what's called a hands on knee crunch. And for this exercise, you'll get down into a crunch position, knees bent. And what you want is for your hands to be on your thighs. From this position, head back on the floor, slide your hands up your thighs until they reach your knees. Hold for a one count and slide back down. Now, as you do your crunch, make sure that you keep your low back pressed down and make sure that you breathe properly, breathing out during the exertional phase of the movement, breathing in as you return to the starting position.

Do those five exercises back to back to back, three to four times a week, going anywhere from two up to five times through the entire series of exercises. And you will have performed a fantastic fat burning exercise that you can do anytime, anywhere. This is Ben Greenfield signing out.