If you are looking for healthy skin or want to slim down yourself, then burning off excess fat can be quite challenging. Proper diet and exercise can influence a lot in a way to get you a fit and healthy body.
There are many exercises that a burn your excess fat quickly and easily.
Here are following exercises to burn fat quickly and promote weight loss.
1) Jumping Rope
Jumping ropes is done since we are kids and everyone knew how to skip. Jumping rope is the most basic exercise for losing weight and also gives you a full body workout along with a ton of fat burning potential. You can start by perfecting your skipping speed by doing it for short periods, two minutes at most. Keep your arms almost still at your sides and use your wrist to spin the rope and jumped off the ground enough to clear the rope under your feet. Land softly on the top of your feet and make yourself ready to spring up again on the next rotation.
Once you know how to do it, there’s a whole world of jump rope moves and workouts open to you. Try out some high-intensity interval routines with the rope and jump into even more fat torching benefits.
2) Goblet Squat
This is one of the most renowned ways to get a fit and toned body. This is a workout for your thighs and loads the front weight that allows you to keep your trunk more upright, and comparatively, this takes stress off your spine and works more for your thighs.
Goblet squats are safer and easy to access if compare to barbell squats, particularly for rapid fat loss training. All you need to perform this is a dumbbell or a kettlebell. Just stand and sit tall and keep repeating. These work great for high reps and tax your shoulders and core.
3) Barbell Muscle Snatch or Dumbbell Muscle Snatch
This exercise is a well-modified version of the barbell snatch and performed from a hang position with a bar at your knee or shin instead of on the floor. Constant performing of this exercise decreases the range of motion and bypass potential mobility problems. To perform this fully extend your ankles, knees, and hips and come to a full stand at the top of the move.
4) Dumbbell Skier Swing or Alternating Kettlebell Swing:
It helps you to lose your fat as much as running does and even without any joint stress that comes along with hitting the pavement. It also helps in building muscles, metabolism stimulation and works well for the posterior chain. This kind of workout is ideal for those who are looking for more meat on their back — hamstrings, and glutes. Skier swings is recommended if you are using dumbbells. For best and effective results keep your feet closer together so that the weights cannot hit your thighs. This helps in moving more at the hips and less at the knees as it’s an critical hip-hinge.
People with back issues prefer this swinging style because it allows a slight degree of rotation and unloads your spine.
Swing workouts include:
- 30 seconds of workout, 30 seconds of rest, intervals for 10 to 20 minutes
- Heavy EMOM: 10 reps per minute with heavy weight for 10 to 30 minutes.
Light EMOM: 20 reps per minute with lightweight for 10 to 30 minutes.
- Continue 5 to 10 minutes wings and take rest if needed, you can also plug this into a total-body course as a bad dominant cardio move.
5) Box Squat Jump
This exercise is great for stimulating your muscles fiber and torching fat, but this can also take time if you are overweight.
6) Step up Jump
This is much like a squat jump and provides a lower impact way to train your lower body and helps in crushing calories with rapid speed. Step-ups are more hip dominant in comparison than lunges, and they are much more comfortable on your knees. Glutes are known to be the biggest muscles in the human body but excessive sitting leads to saggy butt syndrome, so the more you kick glutes into gear the more it works.
7) Battle Rope Wave
This exercise is done when you are feeling stressed out, or your energy levels are low as it does not require warm-up ad you can blast it with some good music. It is super easy to do with your lower body joints and your body and also recover from it instantly.
How to do it:
Try out with 10-20 seconds and rest for 40-50 seconds id needed.
Keep changing between the variations and just work as hard as you can and always keep your abs crunched and back fat while performing it.
8) Bear Crawl
It is super easy to do as we all know and learn to crawl even before we learn walking. Beer crawls beneficial in comparison to any other move here as it helps you in improving your ribs and pelvic positioning and even breathing mechanics. If done regularly it boosts your shoulder stability and strengthens your hands, wrists, and core. It also taxes both your thighs and upper body making it fit. Bear crawls improve your lunging mechanics.
How to Do it:
Try doing Beer Crawl for one minute and then lunge for two minutes. That is one round. Try to perform up to 10 total rounds for a 30-minute, and it is a fat burner you can do anywhere. Once you get to know the basics down, try some other variations, like adding a mini band for extra glute and hip flexor tension.