5 effective fat-burning exercises

One of the best ways to get rid of extra pounds is fat-burning workout. It does not require working on exercise equipment, which means it can be performed outdoors and even at home.

フィットネストレーナー

The first reason for fat loss is a calorie deficit. The second is basic multi-joint exercises.

Before putting on your gym uniform, let’s clear up four questions.

What is the specialty of fat-burning exercises?

Often a fat-burning workout is called a cardio workout. This is not quite right, although both allow you to spend calories and lose weight. As a rule, the former involves performing several energy-consuming and fundamental exercises, while the latter involves a single exercise, such as cycling.

You have to realize that any physical work can create a weight loss effect if you burn calories more than you consume. Nevertheless, high-intensity exercises that engage many muscle groups will not only help speed up the weight loss process, but also improve your health and body quality.

What are the benefits of fat-burning exercises?

The main answer lies in the name. Such exercises reduce fat layer, improve muscle tone, increase endurance, strengthen bones, improve joint mobility and capillary density. However, the benefits are not only that.

According to the fitness trainer, fat-burning exercises have a good effect on the brain, developing the communicative abilities of a person. At the same time, they improve mood, change the hormonal composition for the better, positively affect performance, as well as longevity, because the body simply needs physical activity, it is designed to move.

When and how to perform fat-burning exercises?

There is a lot of debate about the best time to exercise.

The main benefit of exercising in the morning is considered to be an increased metabolic rate. Studies show that fat-burning workouts are more effective before breakfast.

At the same time, other scientists claim: training in the evening improves fat metabolism and leaves blood sugar levels stable, especially if a person abuses fatty foods.

A fitness trainer believes that fat-burning exercises can be done at any time. The two main rules are to do a quality warm-up and try not to overeat before working out.

Five effective fat-burning exercises

Burpees with push-ups

The burpee with push-up is one of the most energy-consuming exercises that quickly raises your heart rate to the fat-burning zone and allows you to lose a large number of calories in a short amount of time.

The fitness trainer notes that the burpee engages the entire body. During the different phases of the exercise, the quadriceps, the back of the thigh, arm muscles, chest, back, front delts and abs are involved.

Performing burpees regularly trains the cardiovascular system, increases endurance, develops the respiratory system and coordination.

Cube stepping

This is a relatively simple but no less effective exercise that allows you to spend a lot of calories. It is included in many training complexes due to the possibility of loading all the muscles of the legs. When using the inventory additionally work the arms and shoulders.

If your goal is to lose weight, you should perform the walks alternately, alternating the right foot with the left. The intensity of the exercise and its duration are important.

Lunges with a turn of the body

Lunges are a basic exercise for working out quadriceps, glutes and biceps femoris. It allows you not only to train muscles, but also to stretch them.

Lunges with a turn of the body – an advanced version of the classic exercise, requiring maximum coordination, balance and energy. It was invented to involve as many body parts as possible. In addition to the leg muscles, arms, kors and other stabilizers are involved.

The barbell snatch and jerk

The barbell snatch and push is a technically demanding exercise that requires preparation. If you’ve been training for a while, it’s perfect for burning off those extra calories you ate at dinner.

The whole body works when performing it, with the muscles in your back, legs, arms and shoulders getting the most work. When you learn how to do the barbell snatch and push, squats and lunges will seem like a warm-up.

Take your time. Beginners will have a hard time with this exercise. Try first to do it in front of a mirror, replacing the bar with a mop, and then go to practice in the gym, but necessarily under the control of an experienced trainer.

Jumping rope

Have you ever wondered why professional athletes always have a jump rope in their bags? Jumping rope is one of the best ways to burn fat and keep your body toned.

According to a study conducted in 2013 by John A. Baker from Arizona State University, 10 minutes of jumping rope is as effective as 30 minutes of running. In addition, scientists have found that jump rope exercises can increase bone density, which reduces the risk of osteoporosis (a disease in which bones become brittle).