One of the best ways to get rid of extra pounds is fat-burning exercises. They do not require training equipment, which means that they can be performed at gym, outdoors and even at home.
What are the peculiarities of fat-burning exercises?
Fat burning workout is very often called cardio training. This is not entirely true, although both help to burn calories and lose weight. As a rule, the first one suggests performing several intensive and basic exercises, while the second one is just one exercise, such as cycling.
It should be noted that any physical activity can help to lose weight if you burn more calories than you take in. However, high-intensity training that engages many muscle groups can not only speed up the weight loss process but also improve your health and the quality of the body.
What are the benefits of fat-burning exercises?
Such exercises reduce body fat, increase muscle tone, endurance, strengthen bones and improve joint mobility. However, this is not the only benefit.
According to fitness trainers, fat-burning exercises have a good effect on the brain, they develop a person’s communication skills. At the same time, they improve mood, have a positive effect on work performance and longevity.
Can such exercises be harmful?
If the exercise is performed correctly and all safety measures are taken, there should be no problems. There are no bad exercises, there is a wrong technique through which people put themselves at risk.
However, let’s imagine that an overweight person is using running as a way to lose weight. This will be a shock load for his joints and affect him badly. In this case, it is better to replace running with walking.
That’s why you should adequately assess your health status before starting the workout.
When and how to do fat-burning exercises?
There are different opinions about the best time to do the exercises.
The main benefit of morning workouts is considered to be high metabolism. Studies show that fat-burning workouts are more effective before breakfast.
At the same time, other studies show that doing exercises in the evening improves lipid metabolism and keeps blood sugar levels stable.
You can find a gym near me for perfect training in these fat-burning exercises.
Fitness trainers believe that fat-burning exercises can be performed at any time. Two main rules – do a good warm-up and try not to overeat before the workout.
Five Effective Fat Burning Exercises
Burpee with push-ups
Burpees with push-ups are one of the most intensive exercises that quickly brings your heart rate to the fat-burning zone and helps you to burn lots of calories in a short time.
Burpees get your whole body working. Quadriceps, the hamstring muscles, arm, chest and back muscles, front delts and abs are involved in the workout at different phases of training.
Regular burpee workouts improve the cardiovascular system, improve endurance, and develop the respiratory system and coordination.
Checkout: Modified Burpees
Box step-up
This is a relatively simple, but quite effective exercise that helps you burn a lot of calories. It is included in many training programs due to its ability to load all leg muscles.
If your goal is to lose weight, during the workout you should change the legs with each other all the time. The intensity of the exercise and its duration are also important.
Lunges with a twist
Lunges are the main exercises for working out the quadriceps, buttocks and hamstrings. It helps not only to train muscles but also to stretch them.
Lunges with a twist is an advanced version of the classic exercise that requires maximum coordination, balance, and energy. It was designed to involve as many parts of the body as possible. Besides leg muscles, the arms, core and other parts of the body are included in the workout.
Snatch grip push press
Snatch grip push press is a technically difficult exercise that requires preparation. If you have been training for a long time, then it is an ideal way to burn off the extra calories.
This is a full-body workout, muscles of the back, leg, arms and shoulders get the maximum load. When you start doing snatch grip push press squats and lunges will feel like a warm-up.
This exercise will be very difficult for beginners. First, try to do it in front of a mirror, replace the barbell with a mop, and then go to practice in the gym, but do it always under the supervision of an experienced trainer.
Jump rope
Have you ever wondered why professional athletes always have a jump rope in their bags? Jumping is one of the best ways to burn fat and keep your body fit.
According to the study by John A. Baker of Arizona State University, 10 minutes of jumping rope is as effective as 30 minutes of running. In addition, scientists have found that jump rope exercise can increase bone density, which reduces the risk of developing osteoporosis.
According to fitness trainers jumping rope activates all the muscles of the body, but the load on the muscles is less than it is during strength exercises.
Remember that the number of repetitions depends on the type of training, the equipment, and most importantly, your current physical state.
Checkout: Jumping rope for beginners
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