Workout Routines

3 workouts to torch fat without traditional cardio

Burn calories without a treadmill by doing these three innovative, fat-burning workouts.

by
Dips
JGalione / Getty
JGalione / Getty
Duration 30
Exercises 3-5
Equipment Yes

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off.

But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss—there’s no set rule for how it has to be done.

Whether you’re running on a treadmill or performing a circuit of much more challenging (and fun) weight-training exercises, your heart won’t know the difference, and your body will burn fat just the same.

To make sure you’ll be able to have your turkey and eat it, too, we’ve crafted three strength-based “dreadmill”-free conditioning workouts to help you get back in shape post-splurge.

Directions for workout 1 (push-pull circuit)

Perform exercises 1A–1D in sequence. Rest, then repeat; do as many rounds as possible in 30 minutes. Then go on to the squat.

Performing push-and-pull movements works the entire upper body and pumps it full of blood. Finishing with the squat works the lower body, redirecting blood below the equator and making your heart work harder to get it there.

Directions for workout 2 (squat, chinup, and press challenge)

After warming up, load the equivalent of your bodyweight onto the bar. Perform squats for two minutes straight, resting at the top of each rep as needed until time is up. (Have a spotter handy.) Aim for 20 reps.

Go on to chinups and complete five sets of as many reps as possible.

Finally, perform three sets of the overhead press using 50% of your bodyweight. Do as many reps as possible, resting two minutes between sets.

The squat challenge exhausts your lower body, but also tests your cardiovascular endurance. Following it with pullups decompresses the spine, which then allows you to perform the overhead press more safely.

Directions for workout 3 (kettlebell complex)

Perform exercises 1A–1C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.

3 workouts to torch fat without traditional cardio Workout 1: Push-pull circuit

Exercise 1A.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
1 sets
10 reps
0 sec. rest

Exercise 1B.

Dip You'll need: Dip Station How to
Dips thumbnail
1 sets
10 reps
0 sec. rest

Exercise 1C.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
1 sets
10 reps
0 sec. rest

Exercise 1D.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
1 sets
AMRAP reps
60 sec. rest

Exercise 2.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
10 reps
60 sec. rest

3 ways to torch fat without traditional cardio Workout 2: Squat, chinup, and press challenge

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
1 sets
ARMAP in 2 min. reps
2 min. rest
The barbell should be your bodyweight.

Exercise 2.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
AMRAP reps
2 min. rest

Exercise 3.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
3 sets
AMRAP reps
2 min. rest
Lift 50% of your bodyweight

3 ways to torch fat without traditional cardio Workout 3: Kettlebell complex

Exercise 1A.

One-Arm Snatch You'll need: Kettlebells How to
One-Arm Kettlebell Snatch  thumbnail
5 sets
10 reps
0 sec. rest

Exercise 1B.

One-Arm Overhead Press You'll need: Dumbbells How to
exercise image placeholder
5 sets
8 reps
0 sec. rest

Exercise 1C.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
5 sets
8 reps
60 sec. rest

Exercise 2.

Turkish Getup You'll need: Kettlebells How to
Turkish Getup thumbnail
1 sets
AMRAP in 5 min. reps
As needed rest
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