8 Best Fat Burning Exercises Using a Bumper Plate

When living a busy lifestyle, the thought of working out for long training sessions seems impossible. Struggling to manage the workout routine with a hectic schedule is often challenging. Fat-burning exercises are based on running, lengthy walks, and extensive cardio workout sessions.

Busy people need simple and effective solutions. That’s why we’ve listed the best fat-burning exercises simply using the bumper plates pair.

Research has shown us that resistance training is far more efficient when getting the foremost out of your workout. Not just in terms of building muscle except for losing weight too.

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Best Fat-burning Exercises with Bumper Plates

To help you get the foremost out of your workouts, we’ve put together our top 10 fat-burning exercises using just a Bumper Plate:

Russian Twists

Russian twists are an excellent exercise for building a strengthened core, this also includes lower abs and obliques.

Steps to follow:

• Stand on a mat and keep your back straight, knees bent.
• Lift the bumper plate at a height above your chest.
• Lift the feet above ground
• Move the bumper plate to the other side without touching it on the ground.
• Keep your feet forward.

Weighted Wall Sit

Wall sits with bumper plates, target quads, and hamstrings and is an efficient compound exercise. A bumper plate is an ideal tool if you are willing for an evenly distributed load workout. For building body strength such type of isometric training is astounding.

Steps to follow:

• Press your back flat up against a smooth wall.
• Hold the bumper plate, and lower yourself down
• Keep your thighs parallel to the ground
• Push your back towards the wall and place the bumper plate on top of your legs.
• Hold for as long as you can.

Squat With Shoulder Press

Squats are great for targeting multiple muscles, and hence, it is ideal for muscle building and burning fat. The shoulder press exercise targets the upper body and lower body as well.

Steps to follow:

• Hold the bumper plate at your chest height.
• Keep your feet slightly wider than hip-width and toes pointing outwards
• Squat down and push the weight back with your thighs
• Press the load above your head and backtrack.

Bent-Over Row

When it involves building strength, it’s essential to make sure balance across your body. Bent over rows will solve this purpose.

Steps to follow:

• Keep your feet apart at a hip-width distance and bend your knees.
• Keep your spine straight, chest lifted, and bend forward slightly so that your torso is at a 90-degree angle to your legs.
• Lower the load plate down and – keeping your elbows tucked in – bringing weight towards your chest and squeezing your back muscles as you go.

Lunge and Twist

It will target quads, glutes, hamstrings, core, and arms. Lunge and twist are great for fat-burning and strengthening.

Steps to follow:

• Hold the bumper plate on the brink of your chest and keep your upper body straight.
• Lunge in the forward direction, remember to interact with your core, and drop your back knee directly in line with your body.
• Twist your upper body in the lunge position while moving the weight plate round to the same side as your back leg.
• Repeat with the other side.

Dead Bug With Leg Raises

A fitness expert performs a dead bug employing a weight plate. These are great for targeting your lower abs and your hip flexors which may be tricky to isolate.

Steps to follow:

• Lie back on a mat and, with straight arms, raise the bumper plate so it’s directly above you.
• Bring your legs straight up together with toes pointing towards the ceiling.
• Lower either one leg or both legs at an equivalent time towards the ground
• Confirm you retain your lower back pressed flat and don’t let your feet touch the ground. Repeat as repeatedly as you’ll.

Hip Bridge With Overhead Press

Hamstrings are notoriously difficult to focus on, so these are great for helping you to create strength down your posterior chain. This may assist you with things like squats and hill sprints.

Steps to follow:

• Lie on the ground and convey your knees up so that your feet are hip-width apart.
• Lift your hips into a hip bridge and tense your glutes and hamstrings.
• Hold this position while raising the bumper plate over your head then back towards your hips.
• Keep your arms straight. Repeat as repeatedly as you’ll without breaking your posture.

Curl, Press, and Extend

These are effective for working all of your arm muscles at an equivalent time. The bumper plate pairs help to simplify this exercise, as you don’t get to worry about changing your wrist positioning.

Steps to follow:

• Stand together with your feet hip-width apart and hold the bumper plate down
• Curl the bumper plate up, making a bicep curl, then do a shoulder press
• Do a tricep extension backward behind your head, then reverse.

You may need to vary the dimensions of the bumper plates depending on which exercises you’re doing so that you’ll be sure you’re getting the foremost out of your training.