5 Little Known Workouts to Burn Fat and Build Muscle

Learn about five workouts that I personally do as a part of my fitness, muscle building, and fat loss routine. Each workout combines three different elements of training that work together to provide a big fitness results.

Ben Greenfield
5-minute read
Episode #251

4. Hiking + Weighted Vest + Resisted Breath Training

I love to get out in nature and hike, especially with my kids, but frankly, once you’ve gotten into pretty good shape, hiking is not a very difficult activity. However, once you add extra weight in the form of a weighted vest or weighted backpack and add resisted breath training with a mask, hiking becomes a much more challenging cardiovascular and strength building routine.

I’m certainly not saying that every hike you do needs to be a masochistic sufferfest, but if you’re pressed for time, it can be convenient to have the option to turn a family foray into the park into a more challenging workout for you.

The concept is pretty simple: put on weight (usually about one-third to one-quarter of your body weight is a good amount of weight to achieve a significant training effect), put on a mask (optional, but certainly good for introducing even more difficulty), and then start hiking. If the going gets quite steep, you can always remove the mask, then put it back on for the downhills.

5. Walking + Electrostimulation + Sprinting

In my home office, I have a manual treadmill in front of my standing desk. Although I typically use the treadmill for easy walking during phone calls or consults, I also have an upper body strength training and lower body aerobic routine that I occasionally perform on the same treadmill. For this workout, you’ll need an electrostimulation (EMS) device, which you can learn more about here.

Prepare for a lung-busting, muscle-burning experience. Here’s how this routine works.

-Attach electrodes to your biceps and triceps, or to your chest and shoulders. Your choice.

-Set the EMS device in strength training mode or power training mode so that it’s “grabbing” as many muscle fibers as possibly, which it will typically do for 10-30 seconds before giving you another 10-30 seconds of recovery.

-While the EMS device is doing the stimulation of your upper body, walk on the treadmill.

-While the EMS device is giving you the recovery periods, run or sprint on the treadmill.

-Repeat for the entire EMS session, which typically lasts 20-30 minutes.

Warning: for this routine, you’ll probably need to reinforce the electrodes with ace bandages or some other kind of wrap to ensure they don’t fall off while you run.

So, what do you think? Do you plan on trying any of these workouts? If you have more questions or comments about these five little known workouts that build muscle and burn fat at the same time, then head over to http://www.Facebook.com/GetFitGuy and join the conversation there! I’d love to hear what you have to say.

Image courtesy of Shutterstock.


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.