Isometric exercises don’t normally conjure up images of fat loss or puddles of sweat. After all, the whole point of isometrics is to hold a position—like the bottom of a lunge—and not move.
But when you combine isometric moves with their dynamic versions—First, you hold the hardest position of an exercise for a prescribed length of time. It could be 10 or 20 seconds, for example. And when time’s up, you crank out reps of the movement as fast as possible for the same amount of time.
So you might hold a body-weight squat for 10 seconds, and then immediately do squat jumps for 10 seconds. It also works the other way around: You can start with squat jumps for 10 or 20 seconds, and then move into a squat hold for 10 or 20 seconds.
This fusion of isometrics and dynamics maximizes the stress on your muscles to burn optimal calories both during your workout and long after you leave the gym. And if you eliminate rest between exercises, you’ll keep your heart rate elevated for an added cardio bonus.
But you can simply repeat 2 or 3 times at the end of your normal routine for fat-frying finisher that you’ll remember the next day.