5 fat burning exercises: an effective solution to the problem of excess weight

Today, a slender figure is associated not only with attractiveness, but with health and social success. But what if the love of chocolate and pizza is at war with the desire to appear  fit 

Fitness trainers assure that the solution to this dilemma will not require you to go to the gym and spend many hours of grueling workouts. The foundation of success — use fat-burning exercises that compensate for the calorie content of the cake eaten and which can be done at home.

• Fat Burning Exercises: Simple and Effective
• 1. Jumping in  Bottom-Up Mode
• 2. Running in place
• 3. Leg swing
• 4. "Bicycle"
• 5. Plank with  knee pull-ups
• How to increase the effectiveness of fat burning exercises

Fat-burning exercises: simple and effective

So, put on comfortable clothes that don't restrict your movements, turn on your favorite music and start.

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1. Jumping in  Bottom-Up Mode

Stand up straight, placing your feet at a distance 30-35 cm from each other. Raise and stretch your arms as far as possible. Now make a jump up, as if you reaching for your own hands and, landing, make your feet together with sit down. 
And then jump from their this position: up, trying to reach hands and down, crouching again. 
Do it at as fast tempo for 30 seconds — the more reps you complete in that time, the better.

2. Running in place

But not ordinary running, but special. Place your feet shoulder-width apart (for the first sessions) or wider than shoulders (for repeated sessions, when you are already used to the exercise). Rise up on toe and bend your knees slightly. Elbows should be tightly pressed to body and not dangle. Now start running in place as fast as possible, and without changing your body — — it is important that the legs are wide apart, and that only the toes are the reference points. Perform within 30-45 seconds.

Read also: The effect of weight loss plateau: how to move weight off the dead point

3. Leg swing

Stand on all fours (lean on the floor with your palms and only your knees —feet are raised and toes do perform a support function). Lower your chin to your chest. Start quickly and alternately lift straightened legs up and back so as to keep the body in balance. Each time, returning the leg to the starting position, make sure not to take emphasis on toes — keep balancing on hands and knees. Perform for 30-45 seconds, as as fast as possible.

4. "Bicycle"

This exercise is familiar to everyone: in a prone position, you need to bend and raise your knees closer to your chest, and then perform twisting movements with your feet, as if riding a bicycle. But to increase the intensity of fat burning, this exercise should be slightly modified: perform circular movements with only one leg while the other is raised off the floor. Keep one foot on weight and pedal"as fast as possible" the second for 15 seconds, then switch legs.

5. Plank with  pull-up knees

Stand in  plank position: emphasis on elbows and forearms, and toes — the body is drawn in one line. Without changing the position of the upper body, rise up in the lumbar region, simultaneously pulling the left leg bent at the knee to the stomach. Immediately return to the starting position and repeat the with right leg. 
Perform the exercise for 1 minutes, try to maintain a fast pace.

This set of exercises takes into account the work of all major muscle groups, which will evenly distribute the load on the body.

Read also: Why I don't lose weight on diet: 9 reasons why I fail to lose weight

How to increase the effectiveness of fat burning exercises

Fitness trainers recommend additional activities that allow you to increase the intensity of fat burning by an order of magnitude:

• Before training, be sure to warm up. Although the above set of exercises does not require stretching efforts, anyway, before class, actively jump in place, make several circular and scissor swings with your arms, tilt left, right, forward and backward. This will improve blood flow to muscles and increase their productivity.

• Try not to eat within 1.5 hours after exercise — at this time, fat burning is still going on, and  eating will "distract" metabolism to digestive processes.

• Once a day, take a contrast shower: alternating warm and cool water well trains superficial vessels, which will speed up the removal of subcutaneous fat metabolites and prevent a decrease in skin tone.

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Spend just 5 minutes a day on fat-burning exercises you will see obvious results after 2 weeks. And if you slightly adjust the diet for the entire training period (reduce the amount of fast carbohydrates in it), then the dream of a beautiful figure will come true even sooner than you expect.

Read also: 5 easy exercises to help get rid of sagging arms

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