Perhaps, weight loss and burning fat may seem very challenging at some point, but you can; make it easier by introducing fat burning exercises into your regime. Cardiovascular training, weight lifting, and HIIT sessions will also help you improve your metabolism rate to burn fats. Here are the top 10 fat burning exercises that will help you to shed the extra pounds within the shortest time.
1. Running
This is one of the most effective exercises when it comes to burning calories and the body fat as well. It is an aerobic exercise that targets large muscles and makes your heart rate higher. Ideally, the objective is to run for at least 30 minutes, 3-4 times a week. Quick tip: Add hills and intervals to your running to make your body work even harder.
2. Swimming
Swimming is probably the most effective fat-burning exercise since it affects all the muscular tissues of the human body. Swim at an intense pace so that your heart rate is elevated. When doing laps, for either a pool or open water, try to swim for 30-60 minutes at least three times a week. The water resistance makes your muscles work harder to move against the force of water.
3. Jump Rope
Jumping rope is a form of aerobic exercise that can help you lose weight quickly and easily. It is an exercise that uses the whole body, and enhances balance and strength, not forgetting that it also tests your endurance. Normally, it is recommended that if you have to jump rope as part of your workout, then it should be done in intervals of 10-20 minutes a day. Gradually attempt at increasing the length of the session without compromising the form and rhythm.
4. Rowing
While exercising on the rowing machine, the upper and lower body muscles are worked out in equal proportion to help the body in burning calories. Whether performed in a steady state or in the intervals, rowing is one of the most effective exercises to lose fat quickly. Progress towards rowing for 45-60 minutes, three times a week for weight loss and improving cardiovascular strength.
5. Kettlebell Swings
Kettlebell swing exercises are the perfect means of performing strength and cardio movements at the same time. It increases heart rate while working the glutes, hamstrings, lower back muscles, shoulders, and the abdominal muscles. It is recommended to perform 3-5 sets of 10-15 repetitions 2-3 days a week to experience the most benefits.
6. Mountain Climbers
As a plyometric exercise, mountain climbers help to reduce fat as it increases your heart rate rapidly. Get into the high plank position, tuck your knees unto your chest, one for the other in a controlled manner but in the quickest way possible. Exercise for 60 seconds to 5 minutes of mountain climbers several times a week to lose weight faster.
7. Burpees
In my opinion, there’s no doubt that burpees are among the most effective and probably the hardest full body exercises. But their intensity indicates high fat burning capacity. Burpees involve doing a push up, a squat thrust, a jump up. These exercises should be done in sets of 20-30 seconds with a 10 second break in between.
8. Jumping Jacks
At other times, basic movements help solve the issue. It takes virtually no time at all to complete jumping jacks but they really electrify you and bring your pulse up. It is very effective for cardio and strength training to jump continuously for 30 seconds to 5 minutes whenever you are free with nothing to do.
9. Battle Ropes
There are not many workouts that are more effective in burning calories than the battle ropes exercises. They can be used individually or in conjunction with waves, slams or alternating waves, and works out your balance, endurance, arms, back, shoulders, and core. Progress towards achieving the longer durations such as 30-60 seconds for 5 sets in total.
10. Cycling
Fat burning is taken a notch higher by indoor cycling or a spin class because it is done on a stationary bike with the ability to change the resistance and the intensity levels. This is because even when cycling is done outside the gym, it targets major muscles and also improves the rate of heartbeat. To get the best weight loss outcome from this calorie-torching exercise, try cycling for 45-90 minutes at least 3 days a week.
The Takeaway
As such, fat loss should be a priority that demands effort, dedication, and determination. However, selection of the best exercises that will help you to burn most calories makes it a little easier to achieve your goals. Here is the list of top fat burning workouts which you can employ towards improving your weight loss results and fitness in a short time. Perform several of these effective exercises in a week while ensuring the proper diet and other healthy practices. So, in a short while, you will begin to note that you are lighter, leaner, faster and fitter than before.
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