{"id":2166,"date":"2018-09-17T13:03:37","date_gmt":"2018-09-17T13:03:37","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=2166"},"modified":"2018-09-17T13:03:37","modified_gmt":"2018-09-17T13:03:37","slug":"1538-6-fat-burning-exercises-for-summer","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/workouts\/1538-6-fat-burning-exercises-for-summer\/","title":{"rendered":"6 fat-burning exercises for summer"},"content":{"rendered":"<p class=\"intro\">Burn fat and lose weight for summer with this 20-minute workout from Ben Richards.<\/p>\n<div class=\"pagebreak-article\">\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/Medicine-ball-slams-workout-ben-richards.jpg\" alt=\"Medicine ball slams - Fat-burning exercises for summer - Women's Health &amp; Fitness\" \/><\/p>\n<p>How it works<\/p>\n<p>By trading up from steady-state cardio to high-intensity intervals (HIIT), you\u2019ll force your body into an alternative biological sequence, prompting it to burn more fat, retain muscle mass and increase metabolism.<\/p>\n<p>What you\u2019ll need<br \/>\n\u00bb Barbell<br \/>\n\u00bb Kettlebell<br \/>\n\u00bb Medicine bal<\/p>\n<p>TIP: Select your weights based on your level of ability to execute each move with full range of motion and correct technique.<\/p>\n<p>The rules<br \/>\n1. Complete exercises in order for time<br \/>\n2. Thirty seconds rest between each exercise<br \/>\n3. Complete a second round after a three-minute recovery, attempting to match the first round time or better<\/p>\n<p>Exercise 1: Medicine ball slams (pictured)<\/p>\n<p>&nbsp;<\/p>\n<p>An explosive move designed to develop speed and power in the back muscles while increasing the heart rate.<\/p>\n<p>a.\u00a0\u00a0 \u00a0Stand with your feet shoulder-width apart, knees slightly bent and a medicine ball held overhead.<br \/>\nb.\u00a0\u00a0 \u00a0Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs.<br \/>\nc.\u00a0\u00a0 \u00a0If possible, catch the ball as it bounces from the floor. If there&#8217;s no bounce at all, keep the ab muscles engaged, squat down and pick the ball up from the floor.<br \/>\nd.\u00a0\u00a0 \u00a0Lift the medicine ball back to the starting position and repeat.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Burn fat and lose weight for summer with this 20-minute workout from Ben Richards. &nbsp; How it works By trading up from steady-state cardio to high-intensity intervals (HIIT), you\u2019ll force your body into an alternative biological sequence, prompting it to burn more fat, retain muscle mass and increase metabolism. What you\u2019ll need \u00bb Barbell \u00bb [&#8230;]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[23],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 fat-burning exercises for summer | 20-minute workout<\/title>\n<meta name=\"description\" content=\"This 20-minute fat-burning workout will burn calories and help you lose weight! 6 exercises for summer fat loss at Women&#039;s Health &amp; Fitness\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.womenshealthandfitness.com.au\/fitness\/workouts\/1538-6-fat-burning-exercises-for-summer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 fat-burning exercises for summer | 20-minute workout\" \/>\n<meta property=\"og:description\" content=\"This 20-minute fat-burning workout will burn calories and help you lose weight! 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