This Simple Workout Was Crafted by a Fitness Trainer to Help You Lose Fat

Published on 7/16/2018 at 2:15 PM

If you want to burn fat, the best workouts involve a combination of strength training and high-intensity intervals. Personal trainer and strength coach Susan Niebergall adds, "Workouts don't have to be long and complicated. In fact, sometimes the shorter more intense workouts can turn out to be some of the best."

This "Fat-Loss Workout" crafted by Susan is perfect to do when you're on the road or at home and have limited access to equipment — all you need is a pair of dumbbells and a bench. Susan told POPSUGAR, when choosing the correct dumbbell size, "You want to pick a weight where you can complete the reps but the last two to three are really challenging." If you are just starting out, be conservative with the dumbbell size. "If you can complete all the reps fairly easily, it's probably time to increase the weight."

The Workout

Directions: Complete four rounds of the below workout, performing each exercise with perfect technique. Then perform the core-burning finisher workout.

Goblet squat: 8 reps
Push-ups: 8 reps
Dumbbell rear delt raises: 8 reps
Single leg hip thrust: 8 reps per leg
Dumbbell overhead press: 8 reps
Bulgarian split squat: 8 reps per leg

Core-Burning Finisher

Directions: Complete three rounds of the ahead workout.

Elbow plank hold: 20 seconds
Hollow hold: 20 seconds
Slow bicycle crunch: 8 reps per side

Explanations for how to perform each exercise are ahead.

Goblet Squat

Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position.
Perform eight reps.

Dumbbell Rear Delt Raises

Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
Complete eight reps.

Basic Push-Up

Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
Complete eight reps. If this is too difficult, do this exercise with your knees on the floor.

One-Legged Hip Thrust

Lean back against a secure bench so your back is at about 45 degrees.
Keep your low back flat.
Bend your knees to about 45 degrees.
Rest a dumbbell or kettlebell against your right thigh (optional).
Lift your left foot off the ground.
In one smooth movement, push through your right heel until your hips are fully extended.
Perform eight reps per leg.

Overhead Shoulder Press

Hold a dumbbell in each hand just above the shoulders, palms facing in.
Straighten the arms above you.
Bend the elbows coming back to the starting position to complete one rep.
Do eight reps total.

Bulgarian Split Squat

Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
Press your right heel into the ground to straighten your right knee. This completes one repetition.

Elbow Plank

Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Hold for 20 seconds.

Hollow Body Hold

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold like this for 20 seconds.

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
Bring your knees in toward your chest, and lift your shoulder blades off the ground.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides, and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
Perform eight reps.