We are always looking for a way to get fit and healthy. Sometimes we don’t have time to get a full workout and are looking for ways to burn off some calories. We thought we would go to the expert source on telling us what workouts can burn calories and are easy to do at home, the office or at the gym. That go-to source is Donovan Green, celebrity fitness trainer, founder of Donovan Green Fitness, motivational speaker, and author of No Excuses Fitness.
We had a chance to sit down with Donovan Green and asked him a few of our questions.
SUAVV: What if you are looking for a way to burn some calories in the day? What is your advice?
Any type of physical activity can burn calories. There are some great exercises that can burn the most calories in a short amount of time. For your workout, you have to add some heavy weights along with some explosive movements. You don’t have to be in a gym for an hour to achieve the body you desire. All you need is a little bit of a push and pull to get there. And the good news is you can do this in 30 minutes.
The workouts I’m talking about for the ultimate calorie burn requires compound movements which mean you are working out multiple muscle groups at one time. These type of movements will force your muscles to recruit more muscle causing your body to work harder than ever. You can burn a lot of calories by doing just bodyweight exercises but adding weights in the mix takes things to a different level.
SUAVV: What workouts burn the most calories and why are they effective?
Let me share 4 of my favorite type of exercises in which I give my clients on the regular for maximum calorie burn. These exercises are to be completed in a circuit. Aim for 12 to 15 reps of each exercise using a weight loss that is manageable. Do 5 sets with a minimum rest time in between each completed set. You can use dumbbells or a barbell for these movements.
Deadlift – The deadlift is one of the most powerful exercises for building a strong body. It works out almost every major muscle group except for your chest. It’s great for building strong glutes.
Squat Press – This is an exercise where you squat as low as you can and then press the weight up to the sky as you ascend to the top of the move.
Bench Press – This might seem like something that men do but it’s a great exercise for women. It helps to build the muscles around your chest area. It also helps to build and define muscles in the arms, shoulders, and abs.
Hill Sprint and Burpee – Find the nearest hill and start sprinting up that hill as fast as possible. Complete 5 to 10 burpees once you get to the top. Repeat that as many times as possible with a 15-minute window. Set your treadmill on a high incline if you do not have a hill near by.
SUAVV: Ok. All of these sound very doable. What would you say to add in as a finisher or a little “Extra Credit”?
I am a huge fan of body weight exercises and you might not like weights. So, here goes one big movement you can do to burn some extra calories. You will need a pull-up bar.
Do a jump pull where you will jump and pull your body up at the same time bringing your head above the bar. Lower your body and release your hands then drop into a burpee. Repeat as many times as possible in 2 minutes. Rest for 2 minutes then repeat. This will get your heart rate up in seconds and your muscles will work overtime.
It’s a great way to get a quick workout without the need of expensive gym equipment.
For more information on Donovan Green, visit https://www.instagram.com/donovangreenfitness
For more information on No Excuses Fitness: The 30-Day Plan To Tone Your Body and Supercharge Your Health, visit https://www.amazon.com/No-Excuses-Fitness-Supercharge-Health/dp/1478986654