When it comes to burning fat, sometimes a simple exercise won’t do the trick. You need to dynamically challenge your whole body to really torch those calories—and as we all know, one of the best ways to burn off your lunch equipment-free is with a few hundred burpees. Want to make it more interesting? Check out the video above.
Jose Lopez, trainer, founder, and owner at Build N’ Box, is here to torture you. “I’m going to give you a couple movements that you can use on the go,” he says. “First one what we’re going to do is a burpee into a plyo-lunge. And then the second one which is what I call X’s and O’s—it’s a variation of a v-up and then into a tuck, engaging your core and making sure you get an abdominal workout as well.”
Sounds tough? It is. Lopez recommends doing these movements in a ladder format, building on one move, then the other, and then two, then three, until about 10 reps or so. “It’s one-to-one, two-to-two, and in this case we’re going to go up to 10. If you want to make it more challenging, you could come back down, 10 back to one.”
Start with everyone’s favorite: the burpee. “We’re going to lay down completely on the ground, what I call chest to deck,” says Lopez, “and then when you get up you’re going to go right into your plyo-lunge.” Do one burpee, one lunge, then two, then three, until about 10.
The second workout is abs—perform a v-up and go right into a tuck, as demonstrated in the video above. Use the same ladder scheme.
That’s a fat-burning workout with no equipment required, and you can do it in almost no time. Good luck.
By Ben Radding