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What Is The Best Exercise To Burn Fat The Fastest?
by Shin Ohtake on Tuesday, May 05, 2009 • 48 Comments
If there’s one question I get asked over and over and it’s this:
What is the best exercise to do to burn fat the fastest?
Most people automatically think “cardio”. And although cardio can be an effective fat burner, especially if you’re doing interval cardio at higher intensities, it lacks muscle building. Building lean muscle while burning fat is the ultimate combination! So it got me thinking about what one exercise would stimulate enough muscles to help you build lean muscle throughout your entire body—and that can be performed at a heart pumping pace to maximize burning fat at the same time.
Truthfully, there is no one “end all and be all all” exercise, but if I had to pick one (or create one for that matter), I would forgo most of my favorite exercise like clean and jerks, snatches, muscle ups for the sole reason that they’re too technical and take some practice. So, I’m going with one that anyone can do at least some variation of. Drumroll please….
The Burpee to Push Up Row to Squat Clean and Press Up Combo.
Whew, now that’s a mouthful! (which is why I’m calling on you to help me rename it - read details below and win a free 1 month membership to maxworkoutclub.com)
OK, I’ll admit it, this exercise is technically a combination of 3 exercises crammed into one (hence the name “combo”). Not only does it stimulate as many muscles groups as possible into one exercise, but it has all of the necessary ingredients to crank up your muscle building and fat burning potential. It’s a full body exercise that’s performed with explosive power and speed that recruits as many muscle fibers as possible to boost your heart rate and sky rocket your metabolism.
This is the kind of exercise you love to hate, simply because it’s friggin’ hard—especially if you do it correctly and use challenging weights. But hey, if it does the job and produces the results, I’m all for it!
Watch this video to learn how to perform the exercise correctly.
Here’s how you do it:
Now that you’ve seen how to do it, there are a couple things to keep in mind when you’re doing this exercise:
- After you finish the dumbbell push up rows and go into the squat position by tucking your knees in, try and keep you low back straight. Keeping your low back straight will minimize any possible strain and allow for better transition into the next move.
- Following the knee tuck into a squat, you’ll come up into an upright standing position. This part is done with speed and power because you’re creating momentum for the next move which is the squat clean and press up.
As I mentioned in the video, start out with light dumbbells while learning the exercise and slowly increase the weight as you progress. And remember, in order to get the most out of this exercise, perform it with speed and power. You can do this exercise alone or combine it with cardio intervals—now you’ve got a recipe for a maximum muscle building and fat burning workout.
Here are 2 sample workouts you can try out that include the Burpee/Push Up Row/Squat Clean & Press Combo.
Warning: Don’t be fooled by these deceptively simple workout routines. Give them a try - you’ll see exactly what I mean.
Workout (A)
10 Reps of Burpee/Push Up Row/Squat Clean & Press Up Combo
Rest 30 seconds
Repeat 10 times
Workout (B)
8 Reps of Burpee/Push Up Row/Squat Clean & Press Up Combo
Followed immediately by a 300 m run / or 1:00 min cardio of choice performed at a fast pace
Rest 1 - 2 minutes
Repeat 5 - 6 times
Post your comments below and let me know what you think of my crazy (okay, maybe even insane!) Burpee Combo..And don’t be shy, take action and try this exercise today
Also - who’s got a better name for this exercise? Pretty sure the one I picked isn’t good! Post your idea in the comments section. Winner gets one month free to maxworkoutclub.com.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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48 Comments
Posted by Dori on 05/05 at 11:50 AM
This is definitely one of two things:
The “Max Out” or the “Ultimate Burpee” ... but my husband called it the Widow Maker because he said that is what it would be if he tried it. 
Posted by Heather on 05/05 at 11:53 AM
How about the Burpee Power Blast! lol, tried them today..omg!! They are no joke. My clients are gonna hate me this week lol. Thanks 
Posted by Heather on 05/05 at 11:59 AM
Oh yea, P.S. on the move into the squat then the clean and press, if ya wanna try a little plyometrics,I came into the squat and then powered up into the air with hand/weights extended straight up..then landed back down into a kinda half squat (so I wouldn’t lock knees). Then stood back up and started from the beginning. I could only get a few sets like that, lol, then had to go back to regular squat. Love this website, love your training!! They saved me from falling into the bored trainer wich equals bored client rut!!
Posted by Paul on 05/05 at 12:02 PM
Hey Shin
How about calling it “Breakthroughs”
I mean its a breakthrough in exercise for
1: Time.
2: Fat burning.
3: Muscle building.
People can use it to breakthrough plateaus.
Its breaking through 3 exercises at once.
Posted by SO on 05/05 at 12:26 PM
How ‘bout, “Burpee Blaster”
Posted by 9801karenb on 05/05 at 12:57 PM
MAX Fat Burner
Posted by Loretta on 05/05 at 01:05 PM
How about the “Burp up, clean up combo”
Posted by Zach Williams on 05/05 at 01:58 PM
Name: MAN MAKERS! no matter who’s doing them. When someone hears a name like that, they know its going to be good!
I’m a personal trainer in Austin TX. We call them man makers down here. But what we do, after we “press up” is hold the DB’s or KB’s overhead, and do a forward or reverse lunge! Man, they are killer! Hope you like it. have fun.
MAN MAKERS!
Posted by John Black on 05/05 at 02:08 PM
Unless I missed my count there were 10 movements to this one.
So how about calling it the 10 count Max Body Builder.
Posted by Shin Ohtake on 05/05 at 03:05 PM
Hey Gang - GREAT Ideas! Keep ‘em comin. You can post as many times as you want.
Please make sure you enter your email address in the comment form when you post - I need it in order to contact you if you are the winner of the free month membership to maxworkoutclub.com. Thanks!
Posted by jbwamsley on 05/05 at 03:35 PM
How about “Shin-dig” or “Lung Buster”?
Posted by John on 05/05 at 03:40 PM
Hi,
To be honest, I’m really surprised to see this kind of exercise after seeing such a topic. I expected a full squat
It was my understanding that it takes at least 15 minutes for the insulin to start using the glucose from your fat cells. So someone should get to that point by training her/his muscles at the highest possible intensity and then do some short but high intensity exercises.
I know this post isn’t the most serious one (why do one exercise if you can do three), but I still have a question:
Theoretically, wouldn’t it be best to do a 5 minute full body warmup, then do 2 sets of squats (since the legs are our biggest muscle group) with a very heavy load and then do a couple sprints or some other high intensity workout?
PS. Name suggestion: MTMG (Minimum-Time-Maximum-Gain) ;]
Posted by elmethra on 05/05 at 04:20 PM
i had no earphones when i viewed this clip .... and the movements kinda looked like, well…. like this:
First you go down and swoop into hell, pull up the two demons (dumbell rows, hee hee), then jump up and push them up up, with all your might, into the heavens!
I’m a designer, don’t mind my whack brain! So I’ve christianed it The Demon redeemer! Or Demon slayer! Whichever is more apt .... Can’t wait to try it. As soon as I get home from this 14 shift!
Posted by Shin Ohtake on 05/05 at 05:26 PM
John, I appreciate your input and understand what you’re trying to say, however, physiologically that’s not exactly how your body works (I’ll save the complete explanation of that for a later post).
The idea of this post was to pick just one single exercise since I get asked this question so often. I wanted to choose something that included a bit more upper body as well.
Don’t get me wrong though - squats are one of my favorite exercises and not nearly enough people are doing them
Posted by John on 05/05 at 05:31 PM
Not criticizing Shin, just asking
I already so can’t wait for that post, I’d really love to read your thoughts on that.
Posted by MARK HIRSCH on 05/05 at 07:06 PM
just call it the Max tri -comb! Weider has exercises what not you!
P.S THIS IS A PRETTY AWESOME COMBO. .
Posted by JJ on 05/05 at 09:31 PM
I love this combo. Use it frequently with my clients. A fitting name would be the “Buttkicker” because that is exactly what it is supposed to do.
Posted by waynet232 on 05/05 at 10:51 PM
Hi, been thinking of a name for your amazing new exercise and feel its got to be called the “SHINBUSTER” 
Posted by Tammy on 05/05 at 11:40 PM
Hi Shin,
I am relatively new to your site but I love it. I’ve learned alot. Anyways, why not call them MERCIES (like SUICIDES) because after you have finishe your sets, you’ll be begging for mercy!!!
Posted by Cristina on 05/06 at 03:55 AM
I’ve tried it too, it’s a total killer.
I too tend to go for the “branded” name - what can I say, I’m in branding - and use a Shin-whatever name. After all, Jumping Jacks have had a hugely successful career. And Jack, regardless of the paternity.
So..
Shin-Mix
Shin-O-Mania
Shintake
Shincredible
Shintegra
Shinclude
Posted by SaraLuder on 05/06 at 09:03 AM
How about the ultishin?
Posted by djnavigator1 on 05/06 at 09:20 AM
Shin, I think that I am going to start doing these as the conditioning part of my kick boxing class.
How about:
the MAX Trifecta
Posted by Sara on 05/06 at 09:54 AM
Great exercise!
I did it today at the gym and the first thing that came to mind when I finished was…..THE KILLER.
Posted by Martine on 05/06 at 10:42 AM
It’s a great and full “dynamite” exercise!!!!but as a fitness instructor(for 26 years) I will not venture to challenge my participants to try it.I will be a little worry of the long consequence of using such difficult combo exercise.As a personnel trainer one on one with control it can be consider like very appropriate.
Sorry for my comments here…but what about the execution of those burpee when someone with week abs….when you are in full body extension don’t you create a risk for your low back?(particularly with speed)
Secondly I really need to go back to school because I am not comfortable with those overextended knees in the execution of the squat clean(as well with speed)???Give me a hand here!!!!
It’s a very creative and challenging exercise and I personally love it but not for everyone, let’s call it what it is…and simple
B2R’Squat
or shorter B2 RSP Combo or B2’RSP (isn’t it a good body investment?)
on the more creative side ” Burpee to Press “
It was fun and take care
Martine
Posted by Heather on 05/06 at 11:42 AM
I keep seeing a few comments on here going back to “book reasons” that this could be non-effective or shouldn’t be used on clients. I have been old school (except for basic curcuits, moving fast through exercises for one body part) putting a routine together for a body part a day, or maybe back and bi’s and chest and tri’s for a combo. I understood that the faster curcuits worked better for my clients that needed to lose more weight. Ive been a trainer for 10 years, and mostly worked with bodybuilders for mass, that was my thing I was good at. Then I got really ill from a bad pregnancy and gained 65 pounds and just happened to be turning 30. I didnt know my body anymore, and all my tricks to get off the weight before..barely budged it. I did drop about 50 of it the with the old school 30 to 45 minutes of cardio twice a day with a 5 day training split in about 4 1/2 months..then nothing. I was still training while overweight and I collected alot of clients with my same problem because they felt I understood what they were dealing with because they watched me fighting back from my weight gain. So here I was at my plateau, dealing with a handfull of clients with stubborn weight. I had to start studying again to keep me and them motivated.
So very long story short, lol, if your skeptical, try it on yourself. See if your strenght doubles, if your core becomes stronger. Then decide if it’s not safe or effective. In two and half weeks I dropped another 10 pounds and 4 inches off my waist. My gains in strength with bodybuilding and just my core in general were amazing! So I started on my clients, and the same!! Weight is falling off and they are getting so strong week by week. My heart fills up and I feel so good seeing them so confident and strong and happy thanks to Shin’s advice. (Thank you Shin by the way and sorry for the long story lol)
P.s. I read above that someone didnt want to use the Burpee exercise on clients because of low back and weak abs. Trainers are aware of the fitness levels of thier clients, so if you have a few clients who can do this and be introduced to it..who better to learn it with safely than their trainer? As far as the clients you have with weak abs and core….I have a starter version…kind of a mini burpee blast. Use a BOSU ball. Have them start in a plank on the DB’s with thier knees on the BOSU ball. (You can do it without DB’s too, and keep an eye on thier back and form) Then once in position, they will do the pushup, rows(with or w/o weight), come off the BOSU ball, stand up and I have them do a squat jump, then come back down to start. I just started that yesterday and they did very well
Thanks again,
Heather
Posted by anita on 05/07 at 02:06 PM
Hey Shin!
Loved the exercise. I was showing this move to my friend this morning and he told me that he’s done that exact same combo and they call it
“MAN-EATERS”. Just an FYI.
Thanks,
anita
Posted by Shin Ohtake on 05/07 at 03:40 PM
Martine,
I agree it’s probably not for everyone, but as Heather pointed out if you have a trainer you should be fine doing it.
As for your question about “overextended knees” on the execution of squat cleans… I don’t really understand. When you’re performing squat cleans you do extend your knees and hips to create that explosive power and momentum to drive the weight up to your shoulders… but you should never “overextend” you knees.
As for people with weaker abs, you may want to have them start out with their hands on a bench (or some stable surface that’s 1 - 2 ft off the floor) This will minimize the range of movement, making it much easier to perform. You may also want to try out what Heather suggested as well
Posted by Shin Ohtake on 05/07 at 03:45 PM
Heather,
Thanks for your comment and for the suggested modification for the exercise!
Posted by pn on 05/07 at 03:52 PM
Not sure what Martine means by “over extending” the knees? Shin’s technique is right on. This movement borrows some techniques from Olympic Lifting, which requires power from the legs and thrusting from the hips (aka, the “clean”). It’s completely safe and it’s the right way to perform the move.
Posted by cking on 05/07 at 07:51 PM
(MAXBURNERS) is what they should be called.
Posted by DUSTINJOHN on 05/22 at 05:49 PM
This combo of exercises should be called
“PUNISHERS”
Posted by Sivertsen on 06/04 at 07:06 AM
How about KJERAGS (pronounced Shar-rahgz). It’s a landmark in Norway up a mountain and it takes 3 hours to hike up. There are 3 high sloped mountain swells you have to get over.It came to mind because to make it to the top you have to do all of the exercises in this workout over and over and over again. The climb goes from hellishly intense to normal(rest) to intense again-like Shin’s workouts. When you get to the top you have this great feeling of triumph and a gorgeous 1000 meter drop of landscape and fjord under a boulder that it pinched between two cliffs. It was 7 hours of hiking/climbing/walking for our group and I burned 3906 calories. I felt the thermogenesis for 48 hours and my body reached max out like Never before in my life. The only other time that happened was when I did my first workout from this program today. I thought military field training was hard…
Posted by JEJUHIME07 on 06/09 at 04:52 AM
I finally looked at the video and….O_o
Can’t wait to try it.
Posted by ian on 06/09 at 06:23 PM
hi shin ive seen this excercise before on gym jones its known as the renegade manmaker its an awesome fat burning excercise . good choice,combos dont get much tougher than that
Posted by john M. Hanscom on 06/10 at 12:08 PM
I’m going to try this myself. Then I will incorporate into client fitness routine.
how about changing the name to a simple “burpee-to-clean hybrid?” or “burpee-to-clean combo?”
Posted by Rhys on 06/24 at 03:41 PM
Its a fantastic workout and a real body booster and lung booster… so how about calling it…
======== THE BODUNG BOOSTER ==========
Posted by sophie on 07/07 at 04:52 PM
killer combo or dangerous thriller in honor of mj
Posted by rmarylee on 07/10 at 07:59 PM
What about calling it the “froggy” or “froggy blast”? I mean you look like a frog ready to leap, extend out and then bounce back up. That’s what came to mind when I saw it 
Posted by Steve Woods on 07/28 at 11:05 AM
How about calling it “The Lawnmower” - due to the DB rowing action similar to starting a lawnmower or outboard engine?
ps. After 20 min interval cardio running I tried your squat/dumbell press workout (3 x 10). The next day I could hardly walk down the stairs! Am I doing something wrong or does that go with the territory.
Steve
Posted by Adam on 08/26 at 09:35 PM
name it “yabaiundo”
Posted by Allycat on 09/09 at 10:56 AM
Hi - I’m a newbie to your site…. still just surfing around it. A question on this move - what modification would you suggest for someone with degenerative disc disease through the upper spine and neck. I have to find exercises that do not engage the upper traps - but still give the speed to results (sometimes hard to do!!)
I tried the modification which is a lot better for me, but after 3 reps the traps kick in.
Posted by Derith on 09/09 at 10:45 PM
Hi! New to the group. I think “Kamikaze” says it all for this Burpee Combo. You have to give it your all to do it right!
Thanks,
Derith
Posted by Shin Ohtake on 09/10 at 01:29 PM
Hi Allycat,
That’s going to be difficult to do with any exercise where you carry weights. As soon as you pick up a pair of dumbbells your traps automatically kicks in. One suggestion would be to go with light weights and for this specific exercise eliminate the shrug during the dumbbell clean portion and replace it with bicep curls. I would also probably eliminate the shoulder press portion since thats recruits the traps as well. Hope that helps.
Posted by shana Jno Baptiste on 10/15 at 10:49 AM
Burpee Perfects or Best Burpees
Posted by Erik on 12/11 at 12:35 PM
I like doing the elliptical
Posted by Dorreen on 04/04 at 11:27 PM
Hi Shin, How are you and Susan? Is this workout considered a Tabata? Well I am teaching a tabata class at equinox and people are loving the workout. Thanks to you and all you taught me. I had a couple questions. Is it still a Tabata if you choose two to 3 different exercises done in a row then repeat for 8 rounds? I was also wondering if you did only 6 sets is it still a tabata? Can it also be 15 on 15 off? Sorry about all the questions. Thanks
Dorreen
Posted by Shin Ohtake on 04/05 at 03:15 PM
Hi Dorreen,
Great to hear from you!
Technically it’s considered Tabata, if you do 20 seconds of a particular exercise (ie. squat press ups) followed by 10 seconds rest and then repeat the set 8 times. So anything other than that it would technically not be considered Tabata.
Now that being said, Tabata is just one specific interval training protocol that Dr. Tabata discovered to have benefits for both aerobic as well as anaerobic capacity for speed skaters. Since then trainers and other alike have taken that concept and somewhat generalized it and adapted to fit their needs and still called it Tabata.
Personally, I think doing various different interval routines that involve more that just 20 seconds on 10 seconds off, is better for getting fit and burning fat in general.
I think the important concept to keep in mind is intensity. If you give 110% effort for 20 seconds, even the most fit athlete will have a hard time finishing 8 rounds with only 10 seconds rest in between and that’s only a total of 4 minutes…as was that case with Dr. Tabata’s study.
I think in you’re case Dorreen, changing the intervals up is completely fine and better for the people taking the class. And since the class is an hour, I think changing up the rest intervals is important as well since most won’t be able to keep up and finish the class if the intensity is too high.
It’s too bad I can’t attend your classes! I’d love it!
Posted by stalo on 05/05 at 10:56 AM
I was thinking of a name of that burpee exercise… I have come up with three…
a. Ultimate fat burner
b. Burn Fat Fast
c. Toning stream