When you want to burn fat, there are some criteria we believe to be very important. The moves you do should:
- Work a greater part of your body
- Be as low-impact as possible
- Be safe to carry out for higher reps and with shorter break sessions
These exercises are generally easy to perform, but still burn a ton of calories.
The goblet squat is considered as one of the best ways to do a squat. Frontloading the weights enables you to maintain a more upright torso. This lowers the stress on your spine and puts more effort on your thighs. Goblet squats are safer to carry out than barbell squats, particularly for higher-rep, fat-reduction training.
Stand upright holding the weight near you chest. Squat until your hamstrings are on your calves while making sure your back is straight and your head up. Hold this position for a few seconds then push back up to your starting position.
Barbell Muscle Snatch or Dumbbell Muscle Snatch
The muscle snatch is a tweaked version of the barbell snatch. It is carried out from a hanging stance with the bar at knee or shin level as opposed to the floor. This position reduces the range of motion and handles probable mobility issues. All you are required to do is completely extend your ankles, knees, and hips to come to a full stand.
Start with your weight (barbell or dumbbell) held at the mid thigh with a wide grip with your hips slightly lowered. Start the pull by driving via the front of the heels, lifting the bar. Move into the second pull by pushing through the hips and knees lifting the bar up as fast as you can until it is over your head without bending your knees again. Hold the position for a second then slowly lower the weight back to your first position.
Alternating Kettlebell Swing
It has been proven that the swing improves fitness and helps to burn fat as much as running. The best part is that there is no joint stress that usually results from hitting the pavement during running. The swing also builds muscle at the same time reducing fat, stimulates metabolism and pushes the rear chain.
There are a few variations of Kettlebell swing, but the standard form of this exercise is a hinge from the hips, not squatting. If you’re not feeling it in your hamstrings during the exercise, you’re probably squatting rather than performing a hinge at the hips.
Keep your core tight, straight back, chest up, drive your hips back and thrust your hips forward explosively!
The variety of movement being used in a Burpee helps you raise your heart rate, burn fat as-well-as being great for muscle strength and endurance.
- To perform a Burpee, squat downwards and place your hands on the floor in front of you.
- Push your feet back until you’re in a press up position.
- Immediately bring your feet back until you are once again in a squat
- Once your set, leap as high as possible from the squat position.
For an easier option, perform only steps one-to-three without the leap in number four and simply stand-up straight before you go again.
You normally learn to crawl before walking or running. Bear crawls have plenty of advantages than most moves. They develop your rib and pelvic positioning as well as your breathing mechanics. They improve your shoulder stability and reinforce your core, hands, and wrists. They also work your thighs and upper body, making it an ideal fat-burning exercise.
Go down on all fours with your knees bent at 90 degrees under your hip and arms straight. Your hands and toes should be the only part in contact with the ground. Ensure your back remains straight as you crawl back and forth has opposite hands and feet moving together.
Walking lunges can be taken as the strength and stability version of running. You can do it constantly due to the side to side motion for the most fat-reduction push. An increment in the range of motion increases the stimulation in your hips and thighs, which in turn boosts your metabolism further.
The blast-off pushup is the complete total-body pushup and another great way to burn fat. It is similar to modifying your regular pushup with a leg press. The result pushes your metabolism like crazy. It also works your upper body and core muscles more because you must slow down your body after your legs push you forward. It also mobilises your hips.
Begin on all fours with only your hands and toes touching the ground. Drop rapidly into a plank position then do a push up. Go back to the plank stance then to the start position.
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