Basketball Fat Blaster

The “basketball fat blaster” sounds like some sort of scary, futuristic contraption. But a fat blaster is just a workout that is made up of cardio intervals, so a basketball fat blaster does the same thing but with movements you will use in the game. A high intensity interval training can take you out of your cardio rut and have you physically improving faster than you would believe, because instead of pushing the same muscles in the same way every week you are pushing and awakening fresh muscles in varied ways. By switching up your routine, you work your body in new and exciting ways that it will burn fat trying to keep up with.

What to expect from the basketball fat blaster

The basketball fat blaster is designed to help you burn fat and build the lean muscle you'll need to succeed in the sport. But even if you're not a basketball player, you still have much to gain from the routine. It consists of short, fast-paced exercises that require bursts of energy and engage your full body groups, followed by short recovery breaks.

How to prepare for the basketball fat blaster

Make sure you're hydrated. This routine will make you sweat. A LOT. So make sure you've been hydrating with water before you start, and bring a sports drink with you like Gatorade or Powerade, so you can hydrate during and replace the electrolytes you lose along the way.

Muscles you'll engage with the basketball fat blaster

During your various interval exercises, you’ll be working the same muscles that will be needed to successfully navigate the basketball court. When you move your arm from a bent position to straightening it out, you are using the triceps muscle on the back of your arm that is responsible for extending your elbow, and your biceps flex your elbow to launch the ball out of your hands and into the basket. Shooting and dribbling depend on your shoulder muscles - the trapezius and deltoids – to move your arms, and engaging your shoulder muscles also bring in your pecs. Your forearm muscles, which most people neglect, are also vital for handling the ball. Opening your fingers requires cooperation from your wrist extensors, as well as when you are holding the ball in front of your or bringing your hand down after following through on your shot. You can combine suicide drills, lunges, squats, pull-ups, and different presses into an interval routine that works out these areas in the most beneficial way.

The routine

The best place to do this workout is on a basketball court. That way you have lines and markers to help you judge the running distance required of you in the workout.

Each one of the following exercises should be done for 45 seconds (or for the distance prescribed in the routine below) in succession. That means, once you finish the first exercise, you don't get a break. After each exercise you are to sprint to the half-court line, touch the line with your hand, and sprint back. Then go directly to the second exercise. Do not rest. After you finish 45 seconds of all the exercises, you have completed a full circuit. Once you have completed a full circuit, take a two minute break. Then, do the circuit three more times, for a total of 4 circuit repetitions.

1. Burpees

Burpees are designed to strengthen your chest, legs, and triceps all while getting your heart rate up to burn fat. To do them correctly, first stand with your legs about shoulder-width apart. Next, jump into the air as high as you can with your hands over your head. When you land, go straight into a squat, and then plant your hands down by your sides, and thrust your feet backwards, putting your body into a push-up position. Then, do a pushup. Next, bring your knees into your torso, planting your feet firmly beneath you, and shoot back up into a jump with your hands in the air. Repeat this for 45 seconds. Sprint to the half-court line after you finish, touch the line, then sprint back.

2. Mountain Climbers

If you've never done a mountain climber before, you're in for a real treat (not). These will really get your blood pumping, and will work the endurance of your arm muscles, chest muscles, and leg muscles. You'll especially feel the burn after having completed the burpees right before this. To do a mountain climber, you'll need to first get into the push-up position. Then, bring your right leg forward, bending it underneath your torso as if you're trying to knee yourself in the face. Next, switch legs. Bring your right leg back while simultaneously bringing your left leg forward. This should be done quickly and smoothly for 45 seconds. Once you've finished the 45 seconds, sprint to the half-court line, touch it, then sprint back.

3. Jumping Jacks

Jumping jacks are simple. You've probably done them at some point in your life, whether it be gym class, organized sports, or even another workout routine. So you should have no problem getting this exercise down pat. But while the technique should be easy, doing them after burpees and mountain climbers won't be. First, stand in a position with your legs shoulder-width apart and your arms by your sides. Next, simultaneously spread your legs out while bringing your arms up above your head (like you're making the letter Y with your arms). Then, put your arms back by your sides and close up your legs. Repeat this for 45 seconds, then sprint to the half-court line, touch it with your hand, and sprint back.

4. High Skips

High skips are a great workout for your legs. They're fairly easy. If you've ever skipped before in your life, you should have no problem doing these. All you need to do is skip - but - with each skip, you need to propel yourself into the air as high as you can. Think "rebounding" while you're doing these, and get as high as your legs will allow. Skip all the way to the half-court line, skip back. Then, once you reach the base line again, sprint back to the half-court line, then sprint back.

5. Lunges

Lunges are one of the single best exercises for your legs. You've probably done these before too, so you shouldn't have much difficulty getting the technique down. Start at the base line in a standing position. Then, take one giant step forward with your right leg. Then, squat down until your right leg AND your left leg are at a right angle. Then stand back up, bringing your left leg forward to meet your right one, taking you back to the position you started in originally. Then repeat the process until you reach the half-court line. Next, turn around and do it back to the base line. Then, sprint to the half-court line, touch it with your hand, and sprint back to the base line.

6. Crunches

Crunches will work your abs and help you develop a strong core, so that once you burn the fat you want to get rid of, you'll have a toned, flat stomach to show off. Not only that, but having a strong core will protect you from future injuries. Start laying down with your legs crossed, bent, and in the air. Next, put your arms across your chest. Then, sit up using your abs. This isn't a sit-up, so you don't want to completely sit up as high as you'll hurt your back. Instead, just come up about halfway. Do this exercise for 45 seconds, then get up and run to the half-court line, touch it, and sprint back.


Now enjoy a well-deserved three-minute rest. Take a few swigs of your sports drink and get back there and do it three more times. Be positive and be tough, and you'll start to see results in no time!

Tips for Success in basketball fat blaster

The fat blaster workout is great because you do not get stuck in the same old routine as you would if you go to the gym every week and only stick to the treadmill or stationary bike. However, because it is so intense you need to make sure that you prepare by hydrating properly before and after. It is also very important that you stretch yourself out during your warm up. Stiff muscles are will only be pulled or strained during the challenging and varied intervals.

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