The 7 Best Exercises to Get You Lean and Fit in a Hurry

Do you want a ripped, lean and sexy body that is firm and healthy?

Of course you do.

These are 7 exercises that me and my clients have been using for years to get into peak physical condition. Anyone of these exercises can take you to a high level of fitness and fat burning such that your body becomes leaner than ever before.

What type of exercises get you lean?
If you want a lean and toned body then you need to work with exercises that are explosive and powerful. You need to challenge your body instead of hanging around on the same level for years at a time. Each one of these exercises is designed to push your limits so that you become a fat burning machine.

The 7 exercises

Each exercise should be given a good amount of attention. You can place it into your regular workout so that you do it regularly or you can make a workout out of a mixture of the exercises. They are hard but they work so make sure you are committed.

1. The jumping squat
The jumping squat is so explosive and challenging many people do it once and then never again. It works your entire lower body from your glutes right down to your calf muscles.

Crouching down and then springing into the air and repeating is an amazing way to blast your way out of your regular leg training workout. Not only that but it gets your heart rate up. Do enough of them and you will burn a lot of fat.

2. Hill sprints
This is my all time favorite exercise and to be honest it is the main reason I am as lean as I am. Running up hills puts a giant amount of stress on your whole body. Your lungs get pushed, your legs and back get beaten – it is a full on full body workout.

And I am not just talking about any old hill. I pick the steepest, longest and roughest hill I can find. Sprint up as fast as you can and then walk back down and repeat. Do this once or twice a week and you will be ripped and lean.

3. Wind sprints
Instead of going for your normal jog around the block try wind sprinting. This is where you sprint for a period of time and then slow back down to a normal jog before heading off on a sprint again. It pushes your limits and gets you into shape by keeping your heart rate up.

4. Machine rows
Rowing works out your whole back and shoulders as well as putting your legs under the pump. Add a big load of weight to the motion and you have got yourself a super workout. Any exercise that uses multiple muscles in one motion is going to be good for your fitness – especially when the muscles it uses are big ones like the back and legs.

5. Heavy bag boxing
Get yourself a heavy bag and start boxing. It is a full body workout that has particular benefits for your arms, chest and back. Have you ever seen a boxer that wasn’t ripped and lean? Not often. These guys work hard on the heavy bag. Boxing is a great way to burn fat and boost your fitness levels. It keeps your metabolism cranking all day which means you won’t store as many calories as usual.

6. Skipping
Another exercise I use a lot that I stole from boxing is rope jumping. Again, it is a full body workout that gets your heart racing and all your muscles working at once. This one is particularly good for the arms. Bruce Lee once said he thought skipping for 10 minutes was about the same as running for 30 minutes. Not bad.

7. Pushups
There are so many different varieties of push ups around the place. People think that weightlifting and resistance exercises are just for building strength and muscles but it isn’t true. If you set up a good routine of pushups done at a fast pace with good technique you can burn some fat as well as doing the above things. Experiment with different hand widths, leg heights, etc.