Ignite Your Fat Burners

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the squat press

Targets: Gluteus, hamstring, quadricep, and core muscles

If exercises were investments, the fat-burning profits of the squat press would make it a must for every portfolio. As the exercise that uses some of the largest muscle groups in your body, including the glutes, quads, and abdominal muscles, it allows you to make the most of your exercise time. The movement in a squat press is pretty straightforward. It’s the same movement you make when you sit in a chair, get out of a car, or pick up a toddler.

“The squat is one of the most functional exercises you can perform,” Reames says. “It’s a must-do exercise if you’re on a quest for permanent fat loss.”

Add dumbbells to your squat press when you’re ready for more resistance:

1. Stand with your feet slightly wider than shoulder-width apart, your toes pointed forward and your knees slightly bent. (If you haven’t worked out much recently, place a chair behind you. Along with making you feel more confident, the chair will help keep your form correct, because sitting is so similar to the squat press.)
2. Pull in your stomach—think of pulling your belly button to your spine.
3. If you’re using dumbbells, grab one in each hand, and hold them at your sides.
4. Bend your knees to no more than 90 degrees—keeping your knees directly over your toes—and extend your backside as if you are about to sit in a chair.
5. Return to the standing position and repeat. (Reames suggests doing two sets of 10 repetitions at least three times a week.)