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3 workouts to torch fat without traditional cardio

Burn calories without a treadmill by doing these three innovative, fat-burning workouts.

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Dips
JGalione / Getty
Dips
JGalione / Getty

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off.

But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss—there’s no set rule for how it has to be done.

Whether you’re running on a treadmill or performing a circuit of much more challenging (and fun) weight-training exercises, your heart won’t know the difference, and your body will burn fat just the same.

To make sure you’ll be able to have your turkey and eat it, too, we’ve crafted three strength-based “dreadmill”-free conditioning workouts to help you get back in shape post-splurge.

Directions for workout 1 (push-pull circuit)

Perform exercises 1A–1D in sequence. Rest, then repeat; do as many rounds as possible in 30 minutes. Then go on to the squat.

Performing push-and-pull movements works the entire upper body and pumps it full of blood. Finishing with the squat works the lower body, redirecting blood below the equator and making your heart work harder to get it there.

Directions for workout 2 (squat, chinup, and press challenge)

After warming up, load the equivalent of your bodyweight onto the bar. Perform squats for two minutes straight, resting at the top of each rep as needed until time is up. (Have a spotter handy.) Aim for 20 reps.

Go on to chinups and complete five sets of as many reps as possible.

Finally, perform three sets of the overhead press using 50% of your bodyweight. Do as many reps as possible, resting two minutes between sets.

The squat challenge exhausts your lower body, but also tests your cardiovascular endurance. Following it with pullups decompresses the spine, which then allows you to perform the overhead press more safely.

Directions for workout 3 (kettlebell complex)

Perform exercises 1A–1C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.

Routine

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3 workouts to torch fat without traditional cardio

Workout 1: Push-pull circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

One-arm dumbbell snatch

Equipment
Dumbbells
Sets
1
Reps
10
Rest
0 sec.
Exercise 2 of 3

Dip

Equipment
Dip Station
Sets
1
Reps
10
Rest
0 sec.
Exercise 3 of 3

One-arm dumbbell snatch

Equipment
Dumbbells
Sets
1
Reps
10
Rest
0 sec.
Exercise 4 of 3

Pullup

Equipment
Pullup Bar
Sets
1
Reps
AMRAP
Rest
60 sec.
Exercise 5 of 3

Squat

Equipment
Squat Rack
Sets
4
Reps
10
Rest
60 sec.

3 ways to torch fat without traditional cardio

Workout 2: Squat, chinup, and press challenge

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 3

Squat

Equipment
Squat Rack
Sets
1
Reps
ARMAP in 2 min.
Rest
2 min.
The barbell should be your bodyweight.
Exercise 7 of 3

Chinup

Equipment
Pullup Bar
Sets
5
Reps
AMRAP
Rest
2 min.
Exercise 8 of 3

Barbell Overhead Press

Equipment
Barbell
Sets
3
Reps
AMRAP
Rest
2 min.
Lift 50% of your bodyweight

3 ways to torch fat without traditional cardio

Workout 3: Kettlebell complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 3

One-Arm Kettlebell Snatch

Equipment
Kettlebells
Sets
5
Reps
10
Rest
0 sec.
Exercise 10 of 3

One-Arm Overhead Press

Equipment
Dumbbells
Sets
5
Reps
8
Rest
0 sec.
Exercise 11 of 3

Goblet Squat

Equipment
Kettlebells
Sets
5
Reps
8
Rest
60 sec.
Exercise 12 of 3

Turkish Getup

Equipment
Kettlebells
Sets
1
Reps
AMRAP in 5 min.
Rest
As needed
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