FROM THE EDITOR: I’d hate to say running is overrated because that’s not the case at all. Running is great exercise (can be tough on the knees) but it’s still good stuff. Charities and non-profits can bring large groups of people together for a good cause. And of course, there’s a massive market of folks who love it, and are pretty damn efficient at it.
Where the potential “overrated” claim comes in is when talking about fat-burning or weight loss. While you’re sweating you ass off, you’re also stripping away muscle…not good. It’s far more efficient to stimulate muscle growth while burning fat at the same time. The best way to do this? Bodyweight exercises and weight lifting. If you love your running, but are trying to lose weight and building muscle, cut your running sessions in half and add 2-3 days of weight lifting. If you hate running, you’re in luck. Try these five routines.
Or for more advanced athletes looking give the 10,000 Step Workout a shot.
And don’t forget about the importance of recovery: The Best Recovery Practices for Highly Active Humans
WORKOUT ONE
Perform each set of exercises as a circuit.
GROUP 1
Barbell Thruster—Squat to a Shoulder Press: 12 reps
Dumbbell Renegade Row with Pushup: 16 reps
Dumbbell Walking Lunge with Biceps Curl: 20 reps
Rest 60 seconds and repeat 4 times.
GROUP 2
Powerball Overhead Slam: 12 reps
Pushup to Jump Pullup: 12 reps
Powerball Overhead Side to Side Slam: 20 reps
Swiss Ball Pike: 15 reps
Rest 60 seconds and repeat 4 times.
WORKOUT TWO
10 Burpees followed by one-minute rest
Complete 3 times.
20 Hopping Lunges followed by one-minute rest
Complete 3 times.
Three-minute Plank followed by one-minute rest
Two-minute Plank followed by one-minute rest
One-minute Plank
Lateral Skater Hop: 20 reps (each side) followed by one-minute rest
Complete 3 times.
Squat to Press with Dumbbells (20 lb): 25 reps followed by one-minute rest
Complete 3 times.
WORKOUT THREE
Take 30 seconds rest in-between sets and 60 seconds rest in-between exercises.
Thruster: 15 reps, 10 reps, 5 reps
Bent Over Row: 15 reps, 10 reps, 5 reps
V- Up: 15 reps, 10 reps, 5 reps
Barbell Rollout: 15 reps, 10 reps, 5 reps
Romanian Deadlift: 15 reps, 10 reps, 5 reps
WORKOUT FOUR
Repeat each couplet twice with minimal or no rest.
Jump Squat x 20 reps
Mountain Climber x 30 seconds
Bent Over Row x 20 reps
Jumping Jacks x 30 seconds
Chest Press x 20 reps
High Knees x 30 seconds
Standing Shoulder Press x 20 reps
Butt Kicks x 30 seconds
Step Ups x 20 reps
Plank x 60 seconds
WORKOUT FIVE
Select resistance that will leave you 2-3 reps short of failure.
Rest 1-2 minutes after each circuit.
Complete the total circuit 5 times.
Dumbbell Bench Press: 10-12 reps
Pullup: 10-12 reps
Alternating Split Jump with Dumbbell: 10-12 reps
Dumbbell Squat to Press: 10-12 reps
Bench Dip: 10-12 reps
Mountain Climber: 10-12 reps
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Variations of this content are published on HUMANFITPROJECT.com and MENSFITNESS.com
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