If your goal is – get rid of excess fat and quickly get in shape, you can not do without a set of exercises that will provide maximum results. This requires that your body be able to burn a record number of calories in the shortest possible time.
This task will be perfectly handled by a complex that includes elements of high-intensity interval exercises and circular metabolic training. Estet-portal.com will introduce you to exercises that burn fat, as well as the optimal training schedule for best results.
Fat Burning Exercises: Cardio + Circuit Metabolic Training
High-intensity interval exercise, which is part of the cardio group, allows you to increase your metabolism for 24 hours after exercise. Such interval training is good for weight loss as it triggers the effect of additional oxygen consumption.
Simple, fast and effective: the top five exercises for busy people
High-intensity interval training constantly forces the heart and the body as a whole to adapt to constantly changing conditions (for example, fast running, slow jogging and fast running again). Thus, by performing these exercises, you teach the body to adapt, which ultimately leads to a calorie deficit – what you need for weight loss.
Strength training does not necessarily mean working with huge, almost unbearable dumbbells.
The essence of strength training (or resistance training) is to work with force, resistance, the source of which can be gravity, the weight of your own body – the main thing is that the muscles work. Such exercises help to build muscle mass and give a beautiful shape to the body.
What are the most effective fat burning exercises? These are the exercises that engage the largest muscle groups:
- squats;
- lunges;
- push-ups;
- burpee;
- pull-ups;
- jumping rope;
- bar.
If you perform such exercises in a circular format – with minimal rest between sets, 3 sets x 8-12 reps – You will be able to burn maximum calories and increase your metabolism for 48 hours after training.
Performing the best exercises that burn fat – 20 minutes a day
Perform fat-burning exercises with minimal rest in between. In total, you need to perform 3 approaches. Rest 30-60 seconds between sets.
Walking on hands:
- put feet hip-width apart;
- hands down at your sides;
- bend down and touch the floor opposite your feet with both hands;
- keeping your legs straight and straining your stomach, "go" arms as far as you can without lowering your hips;
- stop at the end point and step your feet towards your arms;
- this is one repetition, your goal – 10.
12 best plank variations - and every muscle in the body is in good shape
- Forward lunges:
- put feet hip-width apart;
- put your hands on your hips;
- take a step forward with your right foot;
- slowly lower your torso so that your right knee is bent at a 90-degree angle and your left knee is almost touching the floor;
- stop;
- push into the PI;
- repeat lunge on left leg;
- Your goal – 10 lunges per side.
- Jumping:
- put your feet a couple of centimeters apart;
- put your hands at your sides;
- in a jump, simultaneously raise your arms up and spread your legs a little more than shoulder width apart;
- without stopping, quickly return to the PI;
- repeat 15 times.
- Bridges:
- lie on your back;
- hands at your sides;
- bend your legs at the knees, resting your feet on the floor;
- tighten your buttocks and tear your hips off the floor, pushing off with your heels;
- make the body form a straight line from knees to shoulders;
- squeezing your buttocks and stomach, linger for a couple of seconds;
- slowly lower yourself to the floor in the PI;
- repeat 15 times.
- Leg raises:
- lie on your back;
- put your hands on the floor behind you;
- lift your legs straight up directly over your hips, keeping your feet together;
- squeeze your abdominal muscles to raise your hips about 5cm off the floor;
- stop and then slowly lower your hips and legs to the floor;
- repeat 15 times.
- Rock climber:
- lower down to plank position;
- keep your legs and arms straight;
- shoulders – above the wrists;
- Brace your stomach to lift your right foot and slowly bring your right knee up to your left shoulder;
- return to IP;
- goal: 15 reps per leg.
While doing the above fat-burning exercises, keep an eye on your well-being. Estet-portal.com warns that in case of any contraindications, it is better to resort to more gentle exercises and be sure to consult a doctor.
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