Plyometric exercises in general are great at raising your heart rate and burning a lot of calories. Among these, frog jumps are pretty straightforward.
Start by performing a squat and tapping both hands on the floor.
Once you tap the floor, explode up and jump a few feet forward.
Land with your knees bent and go right into the next squat.
So, squat down, tap the ground again, and this time you’re going to explode up and jump backward instead of forwards.
As soon as you land, go right into your next squat and repeat that cycle jumping back and forth on each rep.
#2 Mountain climbers with push-ups
Next, you’re going to let your lower body recover. So you’re going to do a round of mountain climbers with pushups.
Get into a pushup position, with your hips slightly elevated.
Perform mountain climbers by bringing one knee up towards your chest and tapping the ground with your toes, switching from side to side.
You’re going to do a total of 4 mountain climbers, counting one every time one of your knees comes up towards your chest.
Then you’re going to perform 2 pushups, to then go right back into the 4 mountain climbers. Keep repeating that same cycle for reps.
Normally, when we do lateral lunges, we step out to the side and perform the lunge. We then step back in before stepping out again and repeating for reps.
But with these speed lunges, I want you to begin by taking a really wide stance.
Make sure that both of your feet are pointing forward. It’s a common mistake to lunge to the side and point your foot to the same side that you’re lunging towards.
This can easily lead to an injury so keep your foot pointed forward as you shift your weight and lunge towards one side.
You want to bend your knee while keeping it over the midline of your foot.
If you’re not used to doing lateral lunges it may help you to think of it as a single leg squat, with your other leg there for support.
This will help you avoid driving your knee past your toes, or too far to the side.
After you complete the rep on one side, just push off, stand back up in the center, and switch over to the other side.
Alternate back and forth for reps.
#4 Burpees with high knees
Next is one that I’m sure many of you are familiar with – burpees. But we’re going to combine them with high knees to get the heart racing even quicker and lose love handles faster.
Burpees are considered one of the best and most simple bodyweight exercises that you can do to burn fat. And high knees are also very effective at burning calories.
From standing up straight, squat down and plant your hands on the ground.
From there, jump your feet out into a pushup position.
Perform a pushup, then hop your feet forward towards the area in between your hands and stand up.
Jump up with your hands over your head.
Once landed, perform 4 high knees, aiming to bring your knees up to at least waist level.
From there, go right back into your next burpee. Repeat this cycle until the round is over.
Now you’ll be moving on to sit throughs.
This exercise can be adjusted so that it’s easier for beginners, and I’ll go over that regression.
But most people can do regular sit-throughs after they take a little time to learn the proper form.
Once again, start in a pushup position, with your hips raised a little higher than a regular pushup.
Take one foot and the opposite (other side) hand off the ground, and kick your foot through to the other side.
While kicking through you want to turn your body over almost like you’re trying to sit on the floor.
As soon as you tap the floor, reverse the movement by turning back the other way. In other words, bring your leg and opposite hand back to the starting pushup position.
Then repeat the same thing on the other side, switching back and forth for reps.
Once you get good at sit throughs you should be able to move back and forth very quickly.
And if you’re a beginner, you can just focus on simply kicking your leg through, without completely turning your body over.
Moving on to the next one, you’re going to perform plyometric lunges.
These are pretty straightforward, even if you’ve only ever done regular lunges.
Begin by performing a regular forward lunge. Make sure you take a big enough step forward so that your knee doesn’t end up going too far past your toes.
A proper lunge will create a more square/rectangular shape between your legs. An improper lunge will lead to more of a triangular shape.
Once you’re down for that lunge, explode up, jump off the ground and switch your feet in midair. You should land with your knees slightly bent.
As soon as you land, go right into the next lunge, and alternate for reps.
Next, you’re going to move to squat thrusts.
Even though this exercise sounds like it’s for the legs, it’s actually performed from a pushup position.
That, however, doesn’t’ change the fact that it’s really good at speeding up your heart rate.
It’s really simple to do.
Plant your hands on the ground and then jump your feet out into a pushup position.
This is done exactly as you would with burpees.
Then, just like with burpees, you’re going to hop your feet back.
Aim to bring your knees up towards your chest, and your feet towards the area between your hands.
But unlike burpees, you’re not going to stand back up.
You’re just going to repeat this process, hoping in and out for reps.
Let’s move on to the next one which is the kneeling up-down.
Start by standing straight up with your hands behind your head.
Squat down so you’re in what looks like a prisoner squat position.
Lunge backward with one foot and plant that same knee on the ground.
Bring your other knee back so that you’re kneeling on both knees.
Take the foot that you lunged backward with originally and plant it on the ground in front of you.
Stand back up, but not all the way. You’re going to stay in that prison squat position.
Repeat the same exact thing, starting with the other side.
So, lunge back with your other foot first. Plant that knee into the ground. Bring the other knee back. Step forward. Stand back up into the prisoner squat position.
Rinse and repeat for reps.
This is another exercise that’s great for raising the heart rate while also working your upper body.
As you can see at this point, this workout alternates from upper to lower.
One of the reasons why we do this is because this is another effective way to burn extra calories.
By switching back and forth, your body needs to constantly pump blood from upper to lower. This makes your heart work harder.
So, for this one simply get down into a pushup position, and then jump your feet out to the sides, like you’re doing jumping jacks in a prone position.
Hop your feet back in.
Do this cycle twice, followed by one pushup. Basically: 2 jacks, one pushup, 2 jacks, one pushup; back and forth for reps.
Last but not least, now that your body is nice a tired, we’re going to finish off with ice skaters.
For this one, you’ll start standing straight up with your feet slightly wider than shoulder-width. Then you’re going to perform what looks like a curtsy lunge.
Perform these by lunging across, towards the opposite side.
As you get down into your lunge, reach across and tap your front foot with your opposite hand.
Explode and jump across to your side and land on the foot that was behind you before.
Then simply repeat the same thing on the other side. So, lunge across, touch your toes, and hop back to the other side.
Once you get the hang of this, you can quickly move side to side for reps.
So those are 10 effective exercises to reduce body fat and lose love handles. Way more effective than ab or oblique-based movements, in fact.
To use this as a full-body at-home workout, simply grab a timer and perform 3 sets of each exercise. Each set should follow an interval of 1 minute on and 30 seconds off.
So you would perform the first exercise for one minute, then take a 30-second break, and repeat that for a total of 3 sets. Then move on to the next one.
After finishing your 3 sets for each exercise, you can take an additional 30-60 seconds off before moving on to the first set of the next exercise.
Once you finish all 10, I promise – you’ll be dripping sweat and you will have burned hundreds and hundreds of calories.
Now, as I said from the beginning, none of this is going to matter if your diet is completely out of control.
Since fat loss is about burning more calories than you take in, you can easily undo the calories that you burn from this whole workout with a poor diet.
So, if you want any help with setting up the perfect diet plan for your body, you can start by clicking the link below. This will get you your free macro diet recommendations.
Also, if you’d like us to create a customized plan for you from scratch, provide a recipe book, a full workout plan, and a coach, that’s all available at the below link as well.