While it’s true that doing cardio will get your heart pumping and your body burning calories, it’s not the best way to burn fat.

In fact, there’s a much better way to get lean and ripped than doing endless amounts of boring cardio on a treadmill or stairclimber. 

What is it? 

BANG SOME FK’N IRON. 

Here’s why: Building muscle is the key to boosting your resting metabolism, that’s to say, the calories and fat your body burns AFTER your workout. (You can learn more about it here.)

The science is pretty simple, muscle is more metabolically active than fat. We won’t bore you with the details, we just want to make sure you are doing everything you can to turn your body into a fat-burning machine.

And the best way to that is by lifting heavy things. 

And some exercises are better at torching fat than others, more specifically compound body movements. 

Best part? You don’t need to hit the gym if you don’t have time. Why? Because burpees.

That's right. Burpees. The exercise everyone loves to hate. 

The crazy thing is they happen to be one of the most effective fat burning exercises ever created, and all you need is a few minutes and a small space. 

Burpees are great because they target multiple large muscle groups and really get your heart rate going.

But for those of you that want a little more variety, here are some great whole-body fat-torching exercises you should mix into your training:

• Kettlebells (double-handed or alternating arms)
• Medicine ball slams
• Goblet squats (with DB’s or kettlebell)
• Man makers (with DB’s or barbell)
• Plyometrics (Box jumps, etc) 
• Squat to press aka 'thrusters' (elbows to knees)
• Farmers walk
• Squat jumps
• Skaters
• Walking lunges
• Split jumps
• Battle ropes

They are all great in sets that include 30-60 seconds of work with a short rest between.

Here is how you can mix them in your routine:

Pick three exercises to do back to back to back, rest 30-60 seconds and repeat. 

For example: 

1. Heavy med ball slams (60 seconds)
2. Heavy goblet squats (60 seconds)
3. Box jumps (60 seconds)

Do 3 to 4 sets and then see how your legs and lungs feel. 

You can create an entire workout around these exercises, or you can finish a workout with them. It’s really up to you. 

If you are pressed for time and want to get in a quick workout, this is a great way to break up your routine, torch fat fast, and increase your metabolic rate at the same time.

Try incorporating them a few times a week in addition to your traditional strength training and cardio sessions.

It really is that simple, now get to work.