5 High-Impact Workouts to Melt Fat Away: Achieve Your Leanest Body Yet!

5 High-Impact Workouts to Melt Fat Away: Achieve Your Leanest Body Yet!

Here are five effective workouts designed to help you burn fat and get lean quickly, tailored for an Indian audience. These routines have been provided by fitness experts Julian Smith and Taylor Chamberlain, and they cover various muscle groups and body parts.

 

**Workout 1: Glute-Ham Lower-Body Blast**

 

Looking to shed body fat? This workout focuses on targeting glutes and hamstrings to help both women and men achieve a leaner physique.

 

**Technique Tips**

- Barbell Good Morning/Back Extension: Keep your spine straight, and hinge from the hips during the barbell good morning. For back extensions, engage your glutes by tucking your chin and rounding your upper back.

- Standing Calf Raise: Achieve a full stretch at the bottom of each rep and avoid bouncing to lift yourself back up.

- Barbell Hip Thrust/Single-Leg Hip Thrust: Use two barbells to switch quickly to a lighter weight for the single-leg version. Keep one leg lifted off the ground during the exercise.

- Single-Leg Deadlift: Keep your non-working leg straight and lift it up and out behind you as you descend. Maintain balance and focus on your standing leg.

- Smith Machine Reverse Lunge: Utilize the Smith machine for stability, allowing you to concentrate on the leg action.

- Wide-Stance Barbell Squat: Lower yourself into the squat slowly for a count of four seconds, aiming for thighs parallel to the floor.

- Single-Leg Hamstring Curl: Adjust your body on the leg curl machine for single-leg curls to avoid undue stress on your knee.

 

**Workout 2: Back, Traps, and Core Routine**

This high-energy weight-training session focuses on the back, traps, and core, working synergistically for optimal fat burning.

 

**Technique Tips**

- Deadlift/Wide-Grip Pull-Up: Increase intensity by reducing rest time between supersets. Focus on maintaining correct form and proper cadence during exercises.

- Wide-Grip Lat Pull-down/Incline Dumbbell Row: Control your reps with a cadence of 1:2:1:2, pausing at the start and fully flexed positions.

- Barbell Pendlay Row/Straight-Arm Pull-down: Alter the rep cadence to 4:2:1:2 for a challenging workout.

- Close-Grip Lat Pull-down/Reverse-Grip Bent-Over Barbell Row: Maintain an upright posture during close-grip pull-downs to emphasize the back muscles.

- Barbell Shrug/Seated Dumbbell Shrug: Increase rep cadence to 1:0:1:2 for an intense burn.

- Hanging Leg Raise/Decline Crunch: Finish with an additional core superset for added challenge.

 

**Workout 3: Double Full-Body Circuit**

This dynamic workout involves circuits that engage multiple muscle groups simultaneously, enhancing strength endurance while burning calories.

 

**Technique Tips**

- Lunge Circuit: Choose between walking lunges or alternating legs with each step.

- Burpees: Perform with maximum energy and intensity to complete 10 reps efficiently.

- Front Squat Push Press: Select a weight suitable for pressing, and complete the reps with proper form.

- Bicycle Crunch: Support your head lightly with your fingertips and avoid pulling on your neck.

- Spin Bike Sprints: If a spin bike is unavailable, use a stationary or recumbent bike and give it your all for 20 seconds.

- Jump Squats: For additional depth, touch your hands down between your knees during each rep.

- Reverse Lunge/Biceps Curl: Choose a weight suitable for bicep curls and complete the combination with control.

- Plank: Maintain a straight posture from head to heels during the plank exercise.

 

**Workout 4: Arm-Blast Routine**

Target your biceps, triceps, and forearms to boost your metabolism during this weight-lifting session with shorter rest periods.

 

**Technique Tips**

- Standing Barbell Curl/Flat-Bench Skullcrusher: Choose between a barbell or EZ-bar for varied muscle recruitment.

- W-Bar Triceps Press-down/Seated Alternating Biceps Curl: Use a rep cadence of 1:0:1:2 for both exercises to stimulate muscles in new ways.

- Dumbbell Hammer Curl/Seated Dumbbell Overhead Extension: Modify the rep cadence to 4:0:1:2 for an effective burn.

- Barbell Wrist Curl/W-Bar Cable Curl/Diamond Push-Up: Work from smallest to largest muscle groups, finishing with shoulder-width push-ups for an intense burn.

 

**Workout 5: Chest and Shoulder Smackdown**

Use this routine for your chest and delt workouts during lean-out mode, focusing on shorter rest periods to boost fat-burning.

 

**Technique Tips**

- Pressing Movements: Gradually increase weight, aiming for failure before 10 reps in the final set.

- Incline Dumbbell Press: Use a neutral grip to target the pectorals differently.

- Flat Bench Dumbbell Press: Ensure a deep stretch at the bottom position to engage the chest muscles fully.

- Front Raises: Avoid leaning away from the working arm during shoulder fatigue.

- Lateral Raises: Do 10 heavy reps followed by 10 lighter reps before moving to upright rows. Pause at the top of each upright row for better results.

 

Remember to tailor these workouts to your fitness level and have fun while working toward your leanest summer yet!

Back to blog