For Fat Loss, Here Are 9 Fitness Exercises That Are Better Than The Classic Burpees

It's obvious that we’re believers in burpees here in our Beauty Healthy Womens. They work every muscle in your body. You’ll burn a lot of calories and your heart rate will go sky high. It’s certainly an amazing exercise to burn fat.

But I personally believe there are 9 moves that are better if you think about fat loss, especially for womens. Well, the burpee is a really complex movement that combines a hip-hinge, plank, push-up, squat and jump.
If you’re not great at any one of those moves – whether it cause to a lack of strength, mobility or something else – then trust me when I say that your burpee will be even worse. There is a lot going on, more than is necessary to achieve the fat loss results you’re looking for.
I have three main criteria when selecting exercises for metabolic conditioning workouts. The moves must:
• Work most of your body, especially your shoulders and hips
• Be as low-impact and low-skill as possible
• Be safe to perform for higher reps and with shorter rest periods
I like moves that are easier to perform, but still melt your face off. Like:

1. Box Squat Jump

So you think you're strong, huh? You go to the gym, squat 700 pounds and call it a day. Not bad, but the real question is, are you strong and fast? Plyometric exercises are great for stimulating your larger fast-twitch muscles fibres and torching fat, but the impact can take its toll over time, especially if you’re overweight.
- Enter box squat jumps.
- Sitting down between reps cleans up your landing mechanics and is much easier on your knees. You can also adjust the height of the box based on your mobility and fitness level.

2. Step-up Jump

Much like the box squat jump, this exercise provides a lower-impact way to train your lower-body power and crush kilojoules at a lightning speed.
Step up exercise is more hip-dominant than lunges, so it's easier on your knees.
Plus, the glutes are the biggest muscles in the human body—at least they should be! so the more we can kick those glutes into gear, the better.

3. Goblet Squat: "kettlebell squats"

This is arguably the best way to squat, period.
Front-loading the weight allows you to keep your trunk more upright. This takes stress off your spine and works your thighs more.
Goblet squats are also safer to perform and more accessible than barbell squats, especially for higher-rep fat-loss training.

One of my favourite ways to redline with this move is to do:
    - set the stance up.
    - Start with a narrow stance - knees hip width apart with feet in line – and push your butt back from there.
    - grab a kettlebell
    - To illustrate a point I want you to try to squat as deep as you can from this stance while keeping your knees as close together as possible
    - Now you’ve got a good feel for the bottom position we’re just going to add some breathing + breathing.

4. Battle Rope Wave

Battle Rope Exercise is more than just a passing fad, It's the one exercise mode I can always get up for even if I’m feeling stressed out or my energy levels are low, because it's valuable weapon for getting you to your fighting weight!, It can be really hard to get up for a workout. and it's doesn’t require a warm-up and you can just blast some good music, set a timer and rip it out fast.
Oh yeah—it’s super easy on your lower-body joints and you can recover from it instantly. Meet battle ropes.

 Try going all-out for 10 to 20 seconds and then resting for 40 to 50 seconds. Alternate between different variations and just work as hard as you can while keeping your abs crunched and back flat. You’ll get an amazing heart and muscle pump.

5. Bear Crawl 

You learned to crawl before you learned to walk or run, or at least you should have.
Bear crawls have more benefits than just about any other move out there.
They improve your rib and pelvic positioning and your breathing mechanics. They boost your shoulder stability and strengthen your hands, wrists and core. And they tax both your thighs and upper body, making for a spirited fat-burning festival.

I like to mix between walking lunges (see below) and bear crawls for the best of both worlds. In fact, bear crawls actually improve your lunging mechanics.
Bear crawl for one minute, then lunge for two minutes. That’s one round. Perform up to 10 total rounds for a 30-minute fat burner you can do anywhere.

6. Blast-Off Push-up

   One of my all time favorite exercises. A TRUE measure of upper body and core strength, Because this is the ultimate total-body push-up.

It’s kind of like placing your feet on a box, bench, or step instantly increases the amount of your body weight you have to lift, making the exercise harder.
It also challenges your upper-body and core muscles more because you have to decelerate your body after your legs and hips propel you forward. Plus, it mobilises your hips.
Plug this into a whole-body circuit as a core or upper-body push move.
Or pair it with any of the previously mentioned lower-body moves: do blast-off push-ups for 25 seconds on, 10 seconds off, then do a lower-body exercise for 25 seconds on, 10 seconds off. Then repeat. That's it for Blast-Off-Push-Up.

7. Dumbbell Skier Swing or Alternating Kettlebell Swing

The swing has been shown to improve fitness and help you lose fat as much as running does, without all the joint stress that comes with pounding the pavement.
Plus, it actually builds muscle, stimulates metabolism and works the posterior chain. Most guys really need more meat on their back, hamstrings, and glutes—and the swing can deliver on that.

If you’re using dumbbells, I recommend the skier swing.
It requires your feet to be closer together so that the weights don’t hit your thighs. This, in turn, forces you to move more at the hips and less at the knees, which is what you want from a swing because it’s an explosive hip-hinge.
If you’re using kettlebells, I love the alternating hand swing.
Moving from hand to hand allows you to swing more continuously and for longer, which is great for fat loss.
Plus, loading one side of your body at a time works your core more and unloads your spine. Many people who have back issues prefer this style of swinging because it allows for a slight degree of rotation that unloads your spine.
My favourite swing workouts include:
• 30 seconds of work, 30 seconds of rest intervals for 10 to 20 minutes
• Heavy EMOM (every minute on the minute): do 10 reps per minute with a heavy weight for 10 to 30 minutes
• Light EMOM: do 20 reps per minute with a lighter weight for 10 to 30 minutes
• Continuous five to 10 minute swings, resting only as needed
You can also plug this into a total-body circuit as a hip-dominant or cardio move.

8. Dumbbell Farmer’s Walk

Walking is one of the best ways to maintain a healthy body weight for the long haul and it’s something you hope to be able to do until the day you die.
It provides a continuous, low-impact kilojoule burn and it doesn’t require a lot of coaching. Now add some weight to that walk, and that bump in intensity will build muscle and burn fat everywhere.

I like to alternate between two- and one-arm variations of the farmer’s walk.
However, I prefer the one-arm option because you can work continuously by switching from hand to hand when you fatigue. Plus, it’s better for strengthening your spinal and hip stabilisers.
I also like to mix in level changes, going from overhead to chest level to hip level, which is in order of difficulty from a stability standpoint.
Sets of one to two minutes at a time are great for fat loss. I’ll even go for 10 minutes straight to finish off a workout, resting only when needed.

9. Walking Lunge

I consider walking lunges to be the strength and stability version of running.
You can do it continuously because you’re moving from side to side for a maximum fat-loss stimulus. And the increased range of motion better stimulates your hips and thighs, which ramps up your metabolism in a serious way.

If your goal is to burn fat, end each workout with 10 minutes of walking lunges.
It will improve your hip mobility, bulletproof your knees, melt fat, and improve your cardio conditioning. It will also make you a better runner, squatter and jumper. And the mental training is off the charts.