There are infinite methods for the best fat-burning exercises, and chances are, the majority will yield positive results. Showing up is half the battle, right? Of course, not all exercises are created equal — a quick metabolic finisher will help you burn more calories and up your EPOC (excess post-exercise oxygen consumption), which increases the amount of calories you burn for the next 24 hours after your workout.

 

Try this 5-minute battle rope series as a finisher for your next workout demonstrated by Albert Matheny, MS, RD, CSCS, nutritional advisor to Promix Nutrition and co-founder of SoHo Strength Lab.

Complete each variation for 30 seconds, 2 times through

 

  1. Single arm plank battle rope

From a plank position, let your feet be wide so it’s easier to keep your hips level. Shift your weight to one arm and, with the other hand holding the rope, make small repetitive ripples. Make sure to switch halfway on these (or if you’re feeling superhuman, you can build up to 30 seconds on each).

 

  1. Standing alternating rope

Stand with your feet just outside shoulder width, knees bent and hips back. Alternate arms by whipping the rope to the ground while creating ripples down the entire rope.  Alternate quickly.

 

  1. Standing double rope

Same stance as the alternating rope, but this time with your arms moving in unison.

 

  1. Standing external double rope

Same stance as the previous two exercises, with your hips back and abs fired up. Rotate both arms outward as you swing the rope like a propeller.

 

  1. Lateral box hop double rope

Grab a low box or step for this, and place it right in line with the anchor of the rope. While whipping the rope, creating large waves, lateral hop from side to side.

 

Head of Video – Tina Rosh  DP – Paul Terrie

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