7 Moves That Burn Fat…All Day Long!

African american woman doing squat stretching exercise
The benefits of working out don’t have to end once you’ve completed the last rep.  Research shows your metabolism can stay revved up by 25 percent for up to 15 hours after intense strength training. As a bonus, regular resistance training helps keep your metabolism up and working hard daily. This workout forces your muscles to work harder because each exercise has a slower phase.

For each rep, lift the weight in two counts and lower it in eight. Do two or three sets of each move. Combine these strength training moves with short, high-energy intervals of cardio to boost your calorie burning potential even more

Start by warming up with jogging or cycling for four minutes and end this metabolism-boosting workout with a four-minute cool down.

1. Diagonal Extension

Targets: Quads, Outer Thighs, Core, and Shoulders

• Hold a 3- to 5-pound dumbbell in right hand, elbow bent, at shoulder height with palm facing floor.
• Lift left foot a few inches out to side, toes on floor and heel raised.
• Bring left knee to hip height while lowering right arm diagonally across body to outside of left knee.
• Hold for 1 count, then lower leg and lift arm in 8 counts to start.
• Do 8 to 12 times; switch sides and repeat.

2. Bridge Fly

Targets: Chest, Core, Triceps, Shoulders, and Hamstrings

• Lie faceup on floor with knees bent, feet hip-width apart, holding an 8- to 12-pound dumbbell in each hand, arms extended above shoulders, palms facing in.
• Lift your glutes and lower back off the floor.
• Bend elbows, lowering arms in 8 slow counts until upper arm lightly touches floor, then press back up in 2 counts.

3. Superwoman

Targets: Upper and Middle Back, Shoulders, Biceps, and Core

• Lie facedown on ball, holding a 3- to 5-pound dumbbell in each hand; keep feet slightly wider than hip-width apart.
• Straighten arms next to head, palms facing in; lift chest off the ball, slightly arching back.
• Sweep arms behind body until elbows are at waist, palms forward.
• Hold for 1 count, then…