Fire Up Your Hidden Fat Burners

If you're looking to melt inches off your stomach, legs, or arms, the last thing you want to do is devote all your gym time to those assets. (In case you need a reminder, spot reducing is woefully ineffective.)

But there are two areas that could use some special attention: "Most people don't realize the potential of strengthening their hips and shoulders for fat loss," says metabolic training expert BJ Gaddour, author of Your Body Is Your Barbell. "They're actually among the most metabolically active zones of the body." Surprised to hear that? These two hot spots are the linchpins of your upper and lower body, helping to activate other big players around them (like your glutes and upper back) and spike your calorie-burning potential.

What's more, building strength in your shoulders and hips can boost your efficiency in any other workout you do. That means you'll get more bang for your fat-blasting buck during squats and lunges, pushups and planks. And because they're two major joints of your upper and lower body, strengthening them can help ward off pesky injuries from head to toe.

Oh, and did we mention the aesthetic bonus? "More shapely shoulders and hips can make your waist look smaller from every angle," says Gaddour. (Sold!)

Complete this 30-minute routine three times per week on nonconsecutive days. Each section has a distinct purpose: Developing better body movement, building lean muscle, and shooting your heart rate into overdrive for a calorie-blasting finale. Move from one part to the next without rest, following the specific instructions for each.

Part 1  Get Moving Right
Starting with the first exercise, perform one rep as slowly as possible (aiming for up to 30 seconds), then rest for the remainder of a minute. Continue until you've completed all three moves; do three sets.

 MOVE 1  Eccentric Single-Leg Box Squat

Stand on your left leg with your right foot elevated, arms extended straight in front of you at shoulder height (A). Keeping your chest up, push your hips back and bend your left knee to slowly lower yourself onto the bench(B). Return to starting position, and repeat on the other side.

 MOVE 2  Eccentric Chinup

Stand on a box or bench positioned under a chinup bar; grab the bar with an underhand grip and jump off the box or bench to raise your chin over the bar (A). Lower yourself as slowly as possible (B). Once your arms are fully extended, let go of the bar.

 MOVE 3  Eccentric Pushup

Place your hands shoulder-width apart on the floor and extend your legs behind you, so your body forms a straight line from head to heels (A). Brace your core and bend your elbows to lower your body as slowly as possible to the floor (B).

 Part 2  Ignite Your Metabolism
Starting with the first exercise, do as many reps as you can in 45 seconds, then rest 15 seconds. Continue until you've finished all three exercises; repeat for a total of three sets.

 MOVE 1  Single-Leg Elevated Hip Thrust

Sit with your arms and shoulders on a bench behind you, knees bent and feet flat on the floor; raise your left foot, knee bent 90 degrees (A). Press through your right heel to raise your hips until they're parallel to the floor, squeezing your glutes (B). Pause, then slowly return to start. Repeat on the other side at the start of the next minute.

 MOVE 2  Bear Crawl

Place your hands and feet on the floor, knees bent and raised off the ground and your back flat (A). In one motion, walk your left hand and right foot forward, keeping your core tight (B). Repeat on the other side, and continue alternating.

 MOVE 3  Row to Pullup

Sit under a secure barbell, feet flat on the floor and knees bent 90 degrees; grab the bar with an overhand grip and lift your hips so your body forms a straight line from shoulders to knees (A). Pull with your arms to lift your chest to the bar (B). Pause, then slowly sit your hips back until they are directly under your shoulders (C). Return to start and repeat.

 Part 3  Torch More Calories
Perform as many reps of the first move as possible in 20 seconds, then rest 10 seconds; repeat with the second exercise, and continue alternating for a total of six minutes.

 MOVE 1  Rotational Skater Jump

Stand with feet hip-width apart and knees slightly bent, arms at your sides(A). Jump into the air and rotate 90 degrees to the left, landing on your left foot and swinging your arms across your body and your right foot behind your left (B). Quickly return to the starting position and repeat on the other side.

 MOVE 2  Spider Lunge

Place your hands shoulder-width apart on the floor and extend your legs behind you so your body forms a straight line (A). Brace your core, then bring your left foot to the outside of your left hand, keeping your hips parallel to the floor (B). Pause, then return to start and repeat on the other side.

http://www.womenshealthmag.com/fitness/fire-up-hidden-fat-burners