If you find yourself feeling lost at the constant changes and debates over what exercises and diets are the best for burning fat, you’re not alone. Working out regularly with little to no results can be very off-putting, draining, as well as time consuming. Give these 5 exercises a try. They will absolutely torch your fat.
1. Squats: Squats are a compound movement which means that it involves using more than one muscle at one time. Squats activate the quads, hamstrings, knees, ankles, glutes and hip joints. Squats are also a beneficial exercise for preserving muscle mass – during weight loss sometimes muscle can be lost as well, so it is important to practice exercises like squats which will help you lose weight
2. HIIT on cardio machines: We all have heard of the benefits of HIIT (high intensity interval training) by now – if you haven’t you must have been hiding under a rock! But you may not yet know that the real benefits of HIIT can arise from interval training, such as those performed on cardio machines. For example, doing sprints, the treadmill, or rowing machine can result in a higher energy expenditure than slow steady state cardio. This means that you can burn more calories in a shorter period of time. Try swapping between walking and sprinting on a slightly inclined treadmill for an intense workout that your body will thank you for!
3. Kettlebell Swings: Kettlebell swings are definitely not one to avoid. These powerful movements activate your glutes and quads whilst quickly building up your heart rate.
4. Cycling: Doing intervals on a stationary bike is a great way to maximize your calorie burn in minimum time. Keep the intensity really high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can. According to the American Council on Exercise (ACE) if you are looking for a cardiovascular workout that offers a large expenditure of energy with minimal impact on your hips, knees and ankles, cycling is an excellent option!
5. Walking Lunges: Walking lunges are another brilliant calorie burner. Combining resistance work (when weights such as dumbbell are used) with cardio it revs up your metabolism. The heavier the dumbbells the more energy you expend. In other words, instead of using the lightest, easiest weight – go for a heavier option as it will lead to a higher calorie burn.
Working out can have positive effects far beyond the gym. When you find some moves that work for you, make them a regular part of your at-home routine. What inspires you to stay fit?
