Do you know how many people in the world are thinking about losing weight? Countless. In pursuit of a fit body, many men and women are daily looking for all kinds of diets and methods on the Internet weight loss and training to burn fat. Consider the best exercises!
Let’s start with the basics:
- Any workout is not for cold muscles. I didn’t warm them up – I got injured, it’s simple. That is why, before doing the exercises, devote 10 minutes of your time to a banal warm-up. This will help you avoid many problems with muscles, ligaments, and joints.
- Before you start your fat burning workouts, remember that during it you should already be full. Therefore, you eat one and a half hours before training. The food must be rich in carbohydrates and moderate in protein content.
- Have you finished your workout yet? Don’t overload your food! You can eat only after 30-40 minutes.
Well, now let’s talk about those miraculous exercises that will definitely help you lose weight.
Swimming
An awesome exercise for burning fat is active swimming. You should only come to the pool a few times a week to notice dramatic changes in your body after a while. The fact is that during swimming in the human body, almost all muscles are involved, and, by the way, very harmoniously. Note that swimming is an energy-consuming business, so for an hour of active exercises in the pool, you will lose about 800 kcal.
Run
One of the most effective workouts for your body will be regular running. Introduce daily morning jogging into your routine, and within a week you will notice changes in your body: legs, stomach, buttocks , and breathing, of course, will become much easier. And if you are especially persistent, you can run in the evenings. Your running time depends solely on your endurance, which you can gradually develop.
Dancing
Dancing is a terrific exercise for both indoor dance classes and home workouts to burn fat. Don’t you suffer from multiple complexes? Feel free to go to a fitness club and do, for example, Zumba. Do you want to work out at home? Play video tutorials, your favorite music and go! Dancing is a great way to lose weight.
Bicycling
Are there roads in your city that you can cycle on? So what are you waiting for? Hurry up and ride your iron friend and drive around all the nearby hills! Any slide is an additional obstacle that makes your muscles tense more, and, accordingly, you spend much more energy. And if you are a stay-at-home or a stay-at-home, and your exercise bike has been collecting dust for a long time, brush off the dust and use it. In an hour, you will spend about the same amount of calories as during active dancing.
Plank
Static is the main feature of this exercise. It looks like you can’t say that the bar perfectly pumps a whole complex of muscles. The apparent simplicity is a deception, and you can verify this for yourself. Take the starting position, as if you are already going to do push-ups on your elbows, but … You will not do push-ups. Freeze in the accepted position. Remember that your elbows are bent at right angles and your back is straight. How is it? The exercise doesn’t seem so easy anymore. After a few minutes of standing on your elbows like this, you will feel how tense all the muscles in your body are.
Jumping out of the squat
The exercise is difficult but very powerful. Your fat-burning workout program will be enriched by introducing squat jumps into it. Do you want to pay more attention to your legs and buttocks? For this, they are just perfect. If you find it difficult to perform the exercise, then begin to perform it, holding one hand on the back of the chair. 20 minutes of intense squat workout and you’ll lose a whopping 400 calories. But know, initially you just need to learn how to squat correctly, well then go for it.
“Pendulum”
Stand up straight, put your hands on your waist, pull in your stomach, and bend over a little. Now transfer your weight to your left leg and pull the other to the right. Then repeat for the other leg.
With the correct execution of this exercise, you can burn body fat well.
Squat on one leg
We stand up straight, feet hip-width apart. Strongly tighten the abdominal muscles and raise the right knee to the stomach. Then we try to do 10 squats on the left leg, then repeat for the other side. This will help strengthen the muscles in your thighs and abdomen.
Side transition
It is considered very effective for fat burning. It should be done on the sports ground, as there should be as much free space around as possible. The main goal is to cover as long a distance as possible, moving only with a large lateral step.
With a fitness ball
With such a shell, you can perform many different effective exercises. Here is one of them. Rest your elbows on the ball, legs behind, back straight. The starting position vaguely resembles a plank. With the help of the force of the hands, take the shell forward, and with the help of the force of the abdomen, pull it back.
Folding knife
This exercise will do great work on almost your entire abs. The maximum effect can be achieved in a short time. Its main charm is that attention is paid to the lower abdomen, and, as you know, it is very difficult to work out. It is very easy to do – you need to simultaneously raise your legs and body.
Push-ups
This is not just an exercise, but a whole complex. There are a lot of options. If the classic push-ups are too light and uninteresting, then you can try doing it on one hand.
Power training
It will help not only get rid of excess weight but also make the body more fit. Strength training is usually done with specialized equipment, such as dumbbells, body bars, or barbells.
Jump rope
Jumping rope can burn even more fat than running. But for this, you need to move very quickly – 65-75 leaps in 60 seconds. In 10-15 minutes of such a workout, you can burn about the same number of calories as in one and a half kilometers of running.
Raising the torso
Fat burning sessions are not complete without this exercise. It is this that is capable of making a real work of art out of your body: the stomach becomes flat, and the muscles of the press acquire beautiful outlines. There is nothing difficult in performing the exercise. You lie on the floor and bend your knees, while you can rest your toes, for example, under the bottom of the bed. Hands in this exercise should be removed behind the head and closed in the lock. Now you slowly rise to your bent legs and just as slowly descend. To pump the oblique muscles of the abdomen, you can do a torso lift with twisting. In half an hour, exercise will make you spend at least 300 kcal.
Let’s summarize
Of course, in practice, calorie loss can vary, because all people are different, with their own characteristics (age, weight, metabolism, etc.). Which workout will be the most effective for you is up to you.
Well. Now you know all about the best fat burning exercises. Then it’s up to you. Create your own fat-burning workout. Let it take an hour of your time 2-3 times a week, and you will see how your body can change. Go to your dream and don’t give up! Good luck!
