Pull Up Exercises & Tips for Great Fatloss Workouts
Pull up exercises are a great way to burn tons of fat, get strong, and build lean muscle that boosts metabolism all day every day.
The best pull up exercises, pull up bar tips and fun pull up workout to get you started. Plus cool suspension trainer alternatives for beginners and more advanced athletes.
Best Pull Up Exercises for Fat Burning Workouts That Tone & Strengthen
1. Plyometric Back Exercises that involve squat jumps to pull up or burpees to pull up (as shows in the video) build muscle but also burn tons of fat and they are great for women looking to build strength and burn fat with more dynamic exercises.
2. Fullbody Ab Exercises like knees to elbows, knee ups, or toes to hands (featured in the workout below) are the toughest ab exercises you can do but they also burn a lot of calories and fat because you use your entire body.
3. Isometric or Negative Back Exercises that take the pull up out of the exercise and require you to either hang with arms slightly bent or to descend very slowly, build endurance, teach your body to resist fatigue, and challenge your muscles in a totally different way so they burn tons of fat.
Best Pull Up Bars for Fat Burning Workouts
P90X Chin-Up Bar used with Tony Horton's P90X Program is sturdy, can be attached to a door or to the ceiling and has many different grips which is so important for beginners who are not as strong but can get strong quickly and easily by using narrower grips.
Downside The price is slightly higher than other bars mainly because it offers more grip options, is a bit more sturdy than other bars, but also because of the P90X name.
Creative Fitness Door Gym is very similar to the P90X bar but with only 2 hand grip options, no screws, bolts, or fasteners, and is half the price. This is a great option for those who don't need multiple grips and are looking for a more affordable pull up bar.
Downside You have to use it in a doorway because it's designed primarily for pull up exercises. This leaves little space for the more dynamic exercises like burpees to pull ups or ab wipers, etc. If you are strictly using it for back exercises this is a great bar.
Joist Mount Chin Up Bar is your basic no frills bar like the one featured in the 1st video. You can get pretty creative with this bar and even if you're not that strong you can place a chair or step stool underneath for an assist or use superbands with it too.
Downside This bar needs to be attached to a wood joist. A great feature for people who weight more or those using weight. Also great for those who workout in a basement or garage but not so great for a living room or apt.
Best Pull Up Bar Alternatives for Beginners & Advanced Looking for Dynamic Workouts
A pull up bar is not your only option when it comes to pull up exercises. You can also use training rings or exercise straps like the Suspension Trainer or the Lifeline Jungle Gym.
Suspension training is incredibly versatile because it can be used by people of all fitness levels from total beginners to advanced athletes. Unlike a pull up bar that requires you have a certain level of strength to get started a suspension trainer can help you progress from total beginner pull up exercises to really advanced pull up moves like the ones gymnasts do on rings. In addition a suspension trainer is portable which means you can use it anywhere.
Fat Burning Pull Up Exercises Workout
This workout isn't just any old pull ups workouts. It includes pull up exercises that target every inch of your body as well as other exercises you can incorporate into a pull up bar routine.
Start with 6-10 reps of each exercise if you're looking to build strength and power or 10-15 if you're more interested in endurance and fatloss. You can superset pull up exercises with non pull up exercises taking one minute breaks between supersets or do it as a giant circuit and perform all exercises back to back then take a 90 second break and repeat 2-3 more times.
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Pull Up Bar Workout Tip Jump to the bar stabilize your body then go right into the next exercise and raise the knees up to waist or chest level.
Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Pull Up Bar Workout Tip Contract the abs hard as the knees go up then jump back to floor and repeat both exercise back to back.
Pullups with Bands 1. Start by placing your feet in the band and your hands on the bar. 2. With your legs straight pull yourself up until your chest reaches the bar. 3. Return to the starting position and repeat for the desired repetitions.
Pull Up Bar Workout Tip If you can't attach bands to your bar then use a step stool to assist. Place one or two feet on there and push up with the feet until you get stronger.
Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat.
Pull Up Bar Workout Tip You can modify this and make it easier by raising the knees to elbows instead of feet to bar.
Standing Chest Cable Fly Start Position: Stand in the middle of the cable crossover and grab one cable in each hand so that your hands are extended out to the side. Contract your chest muscles while keeping your arms semi-straight. Pull your hands in towards the front of your body keeping your arms straight. Return to starting position and repeat.
Pull Up Bar Workout Tip Attach bands to bar and bend elbows before pressing forward. Alternate stepping one foot forward to work the abs more.
Vertail Jump (stationary) Start in an athletic stance. Quickly bend your knees and hips into a squat. Explode up and jump up as high as you can and reach for highest mark. Land in a parallel stance.
Pull Up Bar Workout Tip Jump and touch the bar. Land softly to protect knees.