3 Strength Training Exercises That Burn A Ton Of Calories

The holidays typically include numerous opportunities for us to overindulge in seasonal favorites. Research suggests that this periodic overconsumption of foods high in calories, fat, and sugar has contributed to an average weight gain of 1-2 pounds during the holiday season (source). If you’re looking to avoid the less-than-jolly holiday weight gain, you should make sure your workouts include calorie-burning strength training exercises.

There are three specific compound movements (multi-joint movements that work several, large muscle groups simultaneously) that tend to burn more calories than other strength training exercises. The three exercises are deadlifts, squat thrusters, and kettlebell swings. We love programming these exercises for our clients at our South Tampa studio because they can improve total body strength, cardiovascular health, and body composition. The following videos showcase three specific versions of the deadlift, squat thruster, and kettlebell swing that you can do to burn a large amount of calories during the holiday season.

Barbell deadlifts

Set up in a square stance, feet hip-width apart, with the barbell approximately 2 inches in front of your shins. Perform a hip hinge and grab the barbell using an overhand grip. Use the markings on the barbell to make sure your hands are slightly wider than shoulder width. Initiate the deadlift by ripping the bar apart with your hands and then push the ground away with your feet. Stand up completely, then hip hinge and return the barbell to the floor. Make sure to keep the barbell close to your legs as you descend. Perform 8-10 repetitions of the movement for 3-4 sets.

You can also complete this movement using dumbbells or a kettlebell if you don’t have access to a barbell and/or do not feel comfortable using a barbell.

Squat Thrusters

Set up in a square stance, feet about hip width apart, and dumbbells racked to your shoulders. Descend slowly to the bottom of your squat, then quickly return to the standing position. Use the upward momentum of your squat to press/thrust the dumbbells overhead. Return the dumbbells to the racked position and repeat the movement. Perform 5-10 reps for 3-4 sets.

You can also complete this movement using a barbell or kettlebell if you don’t have access to dumbbells and/or do not feel comfortable using dumbbells.

Kettlebell Swings

Place both hands on the handle of a kettlebell and perform a hinge, placing the kettlebell on the ground. Forcefully pull the kettlebell off the floor, in between your legs, then stand up quickly so the kettlebell swings out in front of your sternum. Hinging at the waist, pull the kettlebell between your legs until your head and chest are facing the ground, then once again stand up forcefully to swing the kettlebell back in front of your body. Perform 10-15 reps for 3-4 sets.

Make sure to keep your feet rooted to the floor and don’t overextend your lower back throughout the movement.

 

 

 

If you’re ready to burn off those pesky holiday season calories, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.