3 Total-Body Exercises to Blast Fat

The key to turning your body into a fat-burning machine isn't more time in the gym—it's enlisting more muscles.

"The more muscles you work, the more calories you burn," says B.J. Gaddour, C.S.C.S., owner of StreamFit.com. 

Instead of splitting up your workouts by individual body parts—like legs or arms—train your entire body at once. Done at a high-speed, these three total-body exercises from Gaddour will blast more calories per minute than a typical weight-training exercise or cardio drill. Swap them into your current routine for a smaller waistline in less time.

More: 10 Reasons to Lose 10 Pounds


Starting with the dumbbell hot potato squat, do as many reps as you can in 50 seconds. Then rest for 10 seconds as you transition to the next exercise. After you've done all three moves, rest for 1 minute and repeat the moves one more time. 

(For ultimate results, pair your workout with these 10 Snacks That Burn More Fat.)

More: Calculate Your Body Fat Percentage

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Dumbbell Hot Potato Squat

The hot potato squat may sound like a kid's recess activity, but don't be fooled—it's also a cutting-edge fat-loss exercise that will get your heart pumping and your muscles burning in almost no time, says Gaddour. 

It starts with one of the most effective exercises invented: the squat. When done correctly, a squat trains a lot of muscles, particularly big ones like your quadriceps, hamstrings and glutes. In fact, it burns more calories per rep than almost any other exercise.

But why stop there? Gaddour throws an airborne dumbbell into the mix to make this classic move even more challenging and beneficial. 

"Holding the weight on just one side of your body increases the demand placed on your core to keep your body stable," he says. "As the weight changes from side to side, your core muscles are worked from every angle."

(Looking for more double-duty exercises? Try toning up with these 2-in-1 Power Moves.)

To view this video, visit Women's Health.

More: How to Master the Squat

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