To burn fat, take a two-part approach. First, work as many muscle groups as possible. Compound exercises that work multiple muscles across multiple joints are “more effective than isolation exercises at burning fat,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. The more muscle fibres you utilise, the more lean muscle tissue you’ll develop, which will really boost your metabolism.
This workout designed by below by Triplefit trainer Cheryl Loh is designed to do just that in less time. Some background about Cheryl- she’s got almost a decade of coaching experience in the fitness industry. Cheryl’s expertise lies in Functional Training – mobility & flexibility work, movement work – and skill-related components of fitness that helps improve the quality of life and enhance sports performance.
Cheryl is also the first female Singaporean to compete in the world-renowned Ninja Warrior obstacle course competition held in Guangzhou, China, 2015 and is also proficient Jump Rope athlete who has competed in several international jump rope competitions from including the Junior Olympic Games in 2008.
Try her workout below!
1. Plank Curls x 12 reps
Start in a standard plank position, with feet on top of the ball. Perform the Plank Curl by pulling the hips up high first, then tuck the knees in towards the chest, still keeping the hips up to activate abdominal muscles. Return to starting position and repeat.
2. Superman Fly x 12 reps
Start laying face-down on the ground with arms fully extended overhead. Begin with the lightest dumbbells for this particular exercise. Focus on upper back muscles – think about squeezing your shoulder blades together with each rep. Keep your arms straight at all times for the full range of motion. Focus on upper back only – don’t have to raise the body too high up.
3. Reverse Lunge + Woodchop x 12 reps
Perform one movement at a time – reverse lunge, maintain the lunged position and perform the woodchop movement. Woodchop to the side where your leg is in front (if your right leg is in front of you, woodchop to your right), and keep arms straight the whole time. Focus on upper body twisting for the woodchop motion. Finish the woodchop before returning feet to starting position. Repeat the steps, alternating sides.
4. Jump Rope x 1 min
Regular skipping. As many successful reps as possible in 1min. Pace your breathing in order to last for a minute – testing your cardio endurance.
Repeat 3 sets for a full workout.
Workout Rating: 4 Stars/5
Trainer Rating: 4 Stars/ 5
Text by Kelvin Tan, Editor for Men’s Health Singapore.