The fat-burning recipe is fairly straightforward: heavy resistance, high-intensity cardio, and a solid out-of-gym plan (nutrition, recovery, sleep…you know the drill). There are endless training variations for blending strength and cardio that work to reduce fat and activate every muscle in your body. It can leave you at a loss for what exactly to do.

Wonder no more: These five total-body workouts will kick your metabolism, and heart rate into high gear, burning fat and building muscle in the process. Each comes from a top trainer. As for the diet, try our fat-burning meal plan.

How Has Your Metabolism Changed with Age? READ FULL ARTICLE HERE

The trainer: Ricardo Rose, instructor at EverybodyFights in New York City

Warmup

10 to 15 minutes of prep: stretching, mobility work, exercises to increase heart rate (jumping rope, shadow boxing)
Run 1 mile or row 1,500 meters
Directions: Perform all six movements as described. Rest 20 seconds between exercises and 1 minute between circuits. Do 4-6 rounds.

1. Wide-to-Elevated Pushups: 10 reps wide, 10 reps elevated

Start in pushup plank position with your hands wider than shoulder width. Do 10 wide pushups, then elevate your feet on a step or chair, positioning your hands shoulder-with apart. Perform 10 more pushups. To make it easier, do 20 pushups from your knees. To make it harder, do 15 reps at each position.

2. Heavy Kettlebell or Dumbbell Squats: 8 to 10 reps

These should be about 70-80% of your 1-rep max (as heavy as possible for 8-10 reps so the later reps are difficult). Hold the weight in both hands, standing with feet shoulder-width apart. Lower into a squat, pausing briefly at the bottom of the movement, then drive through your heels to stand.

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