Need to burn fat quickly but don’t have a lot of time?
We understand how you feel. Instead of going through the motions of exercising, why not get a set of hand-picked exercises that guarantee maximum fat burning results?
Check out these 11 exercises that burn fat fast.
You can also read Lais Deleons article for a Perfect Workout by TrueHealthDiary.
Burpees are great at torching fat. What’s more, you won’t need any equipment to do it. Just pick any open space in your home, then do the following in quick succession- a push-up, a squat and jump. That’s it!
Burpees work almost all your muscles along with cardio training. While it’s considered a low-impact exercise, the needed effort to complete reps is just astounding. You might be sweating buckets at the end, but it’s all worth it.
2. Jump Rope
Jumping rope has evolved from kid’s play to an important part of any exercise routine.
Get an adequate-sized jump rope equipment and start working on speed skipping on quick bursts. Establish a comfortable rhythm and set it down to two minutes at a time. Your arms should be stationary and your wrist should be doing all the work as you jump and land on the balls of your feet.
3. The Plank
The plank is one of the most underrated moves, but it engages multiple muscle groups and activates your body’s fat-burning process much faster than most.
You’ll be working the core from beginning to end. Keep your spine straight and continuously work your glutes and thighs. For beginners, simply hold the pose for a minute each day, then gradually increase it to 3 to 5 minutes.
4. Jumping Jacks
This is a cardio exercise that will get your heart pumping and your metabolism working overtime. Moreover, it’s free and doesn’t require gym equipment or specialized tools.
Jumping jacks work all muscle groups and make them stronger. Do enough and your body starts the breaking down and building up process, which in turn gives you more lean muscles and less fat.
5. Kettlebell Swing
One set of kettlebell swings is equivalent to the amount of calories you burn when you run. The swing wins as it’s not too hard on your joints, legs and knees.
Swings are great for your back and is the perfect exercise for those who are suffering from back pains. Each rep works the lower back, the arms and more importantly, the core. Health experts say that activating the core allows one to burn fat at a faster rate.
6. Jackknife Sit-Ups
Jackknife sit-ups are extremely tiring and use up energy pretty quickly, but in return you get stubborn fats melted at an accelerated pace.
You’ll get your core worked and a few important muscle groups, including the arms, the legs and the abs. Don’t expect to get the full range from the start; it takes flexibility and dedication for that. But continue to work on it and you’ll start seeing the effects.
7. Bear Crawls
Start in a position where you’re down on all fours. Then, walk forward for a set amount of time. The first few minutes will be easy but then you’ll soon feel the burn in your triceps, biceps, shoulders, calves and thighs. Once you reach the end of the room, get up and go the opposite direction.
8. Walking Lunges
Walking lunges will give you immense benefits, notably toned legs and a stronger core. When done right, you gain a better sense of balance as long as you work both sides equally. Hip flexor range increases and it gives you greater leg motion.
This type of lunge isn’t as punishing for your back than other leg exercises. In fact, its risk of injury is lower than a regular barbell squat.
9. Goblet Squat
Arguably the best squat movement to burn maximum fat. You’ll need a dumbbell to kick things off. Hold the dumbbell as close to your front as possible, then start doing squats until you can’t take any more.
10. Box Squat Jumps
Box jumps are a kind of plyometric exercise that works on your fast-twitch muscles. Use it as part of your workout routine and you’ll be sure to become a leaner, fitter machine in no time.
Sometimes, the good old-fashioned exercises still work the best.
Push-ups are great for developing a strong upper body, i.e., the triceps, biceps and shoulders while touching on your core and back a bit.
Remember, the key to melting fat is to work on multiple muscle groups at once, and push-ups do just the thing.