You are not alone if you are lost in a world of advice ranging from Crossfit, cardio, free weights, and calisthenics professionals to name a few. Some constant changes and debates rage on regarding what exercises are best to burn body fat. Whether you work out regularly and seeing demoralizing slow results or you are just starting to battle the bulge, then we are here to help!
Shifting stubborn body fat can be difficult, and if not done efficiently enough it can also be very time-consuming. However, in regards to the wealth of advice from all corners of the health and fitness globe the science of burning body fat is excitingly basic. Virtually the best way to burn fat is the combination of eating fewer calories and burning more through exercise. Therefore, your nutritional intake plays a large part in burning body fat together with specific and efficient workouts. This also means you prevent long and extensive hours of cardio such as running the pavements of your neighborhood like something out of a ‘Rocky’ film.
This means, efficient and effective workouts tied in with more conscientious nutrition allows busy mums, dads, and professionals to blast body fat without it eating into their hectic lives.
Read on to try our best workouts that focus on burning the most calories in the least amount of time, helping you to achieve the Summer (or Winter) body you want.
This compound movement activates the larger muscle group of quadriceps and glutes as well as all the supporting ligaments, joints and tendons around the knees and ankles. This is great for burning fat as you are utilizing more than one muscle at a time, which requires more effort and more calories to be burnt as fuel.
The squat is a staple exercise that can become a part of any program, whether that program is focusing on strength or fat loss, so it needs to be in your plan too. There is a good reason why the squat is often referred to as the king of all exercises as this compound movement burns much more fat and calories than single muscle exercises.
Talking of brilliant fat burning exercises, the deadlift is another compound movement that incorporates almost every major muscle group in the body. This, of course, means your body will be producing much higher energy expenditure which translates into a higher calorie burn.
I know what you’re thinking “I’ve seen people deadlifting on social media, I don’t have the equipment.” Well apart from joining a weekly class that has all the equipment ready, even for beginners, try completing the same movement and exercise at home using dumbbells.
Grab a dumbbell in each hand with your palms facing you at arm’s length in front of your thighs. With your feet at hip-width apart and your knees slightly bent, tense your core and without changing the bend in your knees, lower your torso by hinging at the hips until your straight back is parallel with the floor. As you lower the weight, keep the dumbbells close to your body and slowly rise back to standing position. That’s one dumbbell deadlift rep, use weights that allow you to do 10 to 15 reps.
Any fat burning focused workout programme should include the Kettlebell swing. If you have not heard of or seen a kettlebell, then this ‘cannon-ball with a handle’ may be one to familiarise yourself with. The kettlebell is so versatile across a range of usages and weights, growing with you as you develop your programme, and ultimately your physique.
The kettlebell swing is a very powerful movement that incorporates your glutes, quadriceps and very quickly boosts your heart rate. This is the perfect combination to activate your fat burning systems.
With your legs, shoulder width apart stand over the kettlebell on the floor. With your chest up and back straight squat down to grip the bell with both hands. Stand tall with the bell powerfully driving your hips up and forward to punch the bell up and away from you in a swinging motion. Once your arms and bell are at chest height, let the weight do the work as you hinge at the waist to return to the starting lower part of the swing ready for the next rep. Doping 10 to 12 reps in a set will spike your heart rate and engage all of your large muscle groups in burning the most stubborn of body fat.
Jumping rope or skipping is not just for young girls in the playground and boxers. Please don’t tell a boxer I said that! There is a good reason the boxing profession has an ‘always have, always will’ attitude to utilizing this staple exercise into their training. This requires the least equipment but yet gives you a total body workout with limitless fat burning potential, perfect for the fat burning and endurance element of a boxer’s workout.
First of all lean how to skip, try to pick a skipping rope that has a wire or leather rope which allows for good whipping feedback when skipping. Keeping your arms close to your body at all times with limited movement in your hands and wrists rotate the rope under and over. You need to jump off the ground high enough to clear the rope width. Softly landing on the balls of your feet you spring up into your next rotation. Sounds easy right?!
Well, once you have mastered the basics then a whole catalog of jump rope speeds, moves, workouts open up to you which aren’t so easy. Continue reading to find out how HIIT principles when jumping rope will torch the body fat you carry in weeks!
High-intensity interval training is a fundamental part of your fat burning workout. Using a cardio machine or between still the workouts mentioned above adopting the HIIT principles will incinerate body fat. You have probably heard of Joe Wicks ‘The Body Coach’ who catapulted the HIIT principles into the mainstream using social media.
Well, HIIT requires you to workout at maximum effort for short periods with short rest in-between sets. So for example, on a stationary exercise bike (or jump rope, kettlebell swing, squat, etc) ensure that you warm up before you sprint cycle as hard as you can for 20 seconds and then rest/slow cycle for 30 seconds. Do this up to ten times in a row to complete 1 round, after 3 to 5 rounds your body fat won’t be hanging around long! Try using these principles with the workout moves above three times a week to burn fat and replace it with lean muscle!