10 Extremely Effective Fat-Burning Cardio Exercises You Can Do Anywhere
Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes. Just because you may not have access to open water, it doesn't mean you can't weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back , says Penfold.
Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. Don't get off the rowing machine or even let go of the handle when you rest, says Penfold. Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast meters and note how long it takes you.
While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance , a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.
9. Running (moderate pace)
Try this HIIT workout: After a minute warm-up, spend 30 seconds doing as many reps as possible of squats , push-ups , kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.
If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul , CSCS, a certified strength and conditioning specialist and the head trainer at Exercise. Your body continues to burn calories even after you leave the gym," Spraul says.
Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength training, this minute total-body workout is a great place to start. Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez , a personal trainer based in New York City. If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez.
And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles.
Top 10 Best Fat Burning Exercises - Fat Burning Workouts at Home | Fitness Blender
Some of the highest calorie-blasting yoga poses include plank, chair, Chaturanga, and wheel. New to yoga and aren't sure where to start? Learn more about the different types of yoga to help you find the best practice that fits your workout goals. Target and tone your belly with small, gentle movements that can bring huge results.
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The deadlift, much like the squat, is another brilliant exercise. This is due to the fact it is one of the best compound exercises around as it involves nearly every major muscle group in the body meaning that it will have a much higher energy expenditure — and a higher energy expenditure means a higher calorie burn. Start with dumbbells in each hand and work up to using a barbell.
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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. HIIT on cardio machines. 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 of the treadmill or rowing machine can result in a higher energy expenditure than slow steady state cardio.
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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! Burpees combine a plank, push up, squat and jump into one exercise — so next time you only have five minutes spare to workout you know what to do! In its true form, boxing training reflects another form of high intensity interval training, as the combination of punches and conditioning exercises will leave you floored by the end of the session. The power of a punch stems from deep within the core and transfers through the chest muscles to the shoulders, triceps, biceps and through the fist.
Exercises utilising your body weight, free weights, machines, or exercise bands will raise your resting metabolic rate, increasing the total number of calories your body burns throughout the day. Resistance training is the foundation for all fat loss programs. This type of exercise ensures that the weight you lose comes from fat stores rather than muscle stores, as losing muscle mass will stall fat loss goals altogether.