The Best Fat Burning Exercises

A set of exercises for girls and men to burn fat at home

There is still no exact answer to the question of whether certain exercises help to quickly burn fat and reduce weight. However, there really is a fat-burning workout at home, it just needs to be done according to the scheme in compliance with certain rules.

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Ways to burn body fat

・Exercises to do at home

The best exercises for burning fat

Useful fat burning tips from the pros

Ways to burn body fat

It is very important at the beginning of the journey to be patient and stick to the set pace, doing the exercises regularly. It is always necessary to deal with accumulated deposits under the skin in a complex manner, observing proper nutrition in the process. Exercise alone will not help much if you constantly overeat. But before you start training, you should know the following:

§ It is better to eat in small portions, but several times a day.

§ Do not eat 3 hours before bedtime.

§ Drink at least 2 liters of pure water per day.

§ Eat more cooked food, vegetables and fruits.

§ It is best to exercise in the morning when there is almost no glycogen in the body.

§ The duration of training should be at least 40-50 minutes.

Fat burning training should combine strength and aerobic exercise, and be accompanied by a balanced diet. Then it can be expected that it will give the desired effect. It is also useful to walk more in the fresh air.

Exercises to do at home

You don’t have to go to the gym to do fat burning exercises. Many of them can be easily performed at home. However, they will be more effective together with cardio loads. For example, it could be:

§ Swimming.

§ Classes on an elliptical or exercise bike.

§ Jogging or on a treadmill.

§ Jumping rope.

§ Fast walk.

§ Moving types of dances, for example, Zumba for weight loss is effective.

The second important point will be power loads, and this concept should not be confused with the lifting of heavy sports equipment. At home, it will be enough to do:

§ Squats.

§ Push-ups.

§ Press exercises.

§ Loads on the muscles of the back and arms.

Such exercises are especially useful for women, as they allow you to get rid of flabby and sagging hips, buttocks, abdomen and sides, or restore skin tone after a quick weight loss. In addition, such approaches build muscle mass, which then will not allow fat to be deposited in this place. It is advisable to warm up the muscles before starting the complex for burning fat. Charging should not take more than 10 minutes.

The Best Fat Burning Exercises

As already mentioned, for men, approaches aimed at burning fat should be comprehensive. That is, it means working with several problem areas at once, where fat usually accumulates. For girls, this is the area of u200bu200bthe abdomen, buttocks, sides and triceps. Here is a set that will allow you to practice at home for 15 minutes a day, the main thing is to be patient and not be distracted.

§ Squats with jumping. To begin with, you should put your feet wider than your shoulders and put your hands on your belt. You need to squat in such a way as not to lose balance, and after lifting up, sharply push your legs up and sit down again. You need to do at least 10 repetitions in 3 sets. This exercise allows you to work out the muscles of the thighs and buttocks, remove fat from the sides.

§ To load the muscles of the abdomen, back and arms, you should get on all fours on a special mat for yoga or fitness or the floor. It is necessary to raise the knees and push out of this position, return to the starting position. Such repetitions need to be done 10 times in 3 sets.

§ Another exercise that will allow you to say goodbye to fat on the hips begins with a flat position of the legs shoulder-width apart. It is better to press your hands to your chest or keep it on your belt, and take turns lunging first on one leg, then on the other. Total approaches should be 3 to 10 times for each leg.

§ Another great exercise for burning fat in the abdomen: you need to lie on your back, on a flat surface, laying a fitness mat. The legs are raised at an angle of 90 degrees, the arms are extended upwards. It is necessary to straighten the right leg and left arm at the same time, return to its original position, repeat with the other side. In total, you need to do this for 1 minute.

The best completion of the complex will be jumping in place or on a rope. Ten repetitions will be enough to consider the workout complete. Another type of fat burning workout can be seen in the video.

CrossFit is very effective for weight loss, as it has whole ready-made complexes aimed at maximizing calorie burning.

When it comes to running, morning runs are the most effective.

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