If there’s one question I get asked over and over and it’s this:
What is the best fat burning exercise to do to burn fat the fastest?
Most people automatically think “cardio”. And although cardio can be an effective fat burner, especially if you’re doing interval cardio at higher intensities, it lacks muscle building. Building lean muscle while burning fat is the ultimate combination! So it got me thinking about what one exercise would stimulate enough muscles to help you build lean muscle throughout your entire body—and that can be performed at a heart pumping pace to maximize burning fat at the same time.
Truthfully, there is no one “end all and be all all” exercise, but if I had to pick one (or create one for that matter), I would forgo most of my favorite exercise like clean and jerks, snatches, muscle ups for the sole reason that they’re too technical and take some practice. So, I’m going with one that anyone can do at least some variation of. Drumroll please….
The Burpee to Push Up Row to Squat Clean and Press Up Combo.
Whew, now that’s a mouthful!
OK, I’ll admit it, this exercise is technically a combination of 3 exercises crammed into one (hence the name “combo”). Not only does it stimulate as many muscles groups as possible into one exercise, but it has all of the necessary ingredients to crank up your muscle building and fat burning potential. It’s a full body exercise that’s performed with explosive power and speed that recruits as many muscle fibers as possible to boost your heart rate and sky rocket your metabolism.
This is the kind of exercise you love to hate, simply because it’s friggin’ hard—especially if you do it correctly and use challenging weights. But hey, if it does the job and produces the results, I’m all for it!
Watch this video to learn how to perform the exercise correctly.
Here’s how you do it
Now that you’ve seen how to do it, there are a couple things to keep in mind when you’re doing this fat burning exercise:
- After you finish the dumbbell push up rows and go into the squat position by tucking your knees in, try and keep you low back straight. Keeping your low back straight will minimize any possible strain and allow for better transition into the next move.
- Following the knee tuck into a squat, you’ll come up into an upright standing position. This part is done with speed and power because you’re creating momentum for the next move which is the squat clean and press up.
As I mentioned in the video, start out with light dumbbells while learning the exercise and slowly increase the weight as you progress. And remember, in order to get the most out of this exercise, perform it with speed and power. You can do this exercise alone or combine it with cardio intervals—now you’ve got a recipe for a maximum muscle building and fat burning workout. Here are 2 sample workouts you can try out that include the Burpee/Push Up Row/Squat Clean & Press Combo.
Warning: Don’t be fooled by these deceptively simple workout routines. Give them a try – you’ll see exactly what I mean.
10 Reps of Burpee/Push Up Row/Squat Clean & Press Up Combo
Rest 30 seconds
Repeat 10 times
8 Reps of Burpee/Push Up Row/Squat Clean & Press Up Combo
Followed immediately by a 300 m run / or 1:00 min cardio of choice performed at a fast pace
Rest 1 – 2 minutes
Repeat 5 – 6 times
Post your comments below and let me know what you think of this crazy (okay, maybe even insane!) fat burning exercise the Burpee Combo..And don’t be shy, take action and try this exercise today
MAXWORKOUTS get you leaner,
stronger & fitter — faster.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe – without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.