When it comes to shedding excess body fat, it can often be hard to know what steps you need to take. Burning fat is something that isn’t always easy to do - in fact, many people struggle with this area of weight loss, as there is so much conflicting advice around. Should you stick to just aerobic exercise or should you include strength training? Does fat burning only work if you exercise until you burn out? Is it only certain exercises that work when it comes to fat burning? There are many questions I get asked from both in person and online coaching clients.
The good news is that when it comes to burning excess fat effectively, there are plenty of simple methods that you can try. The simple principle of getting as many of your muscles involved as possible in a single exercise can work a treat and boost your fat loss success when combined with goal specific nutrition habits. Here are 10 exercises that will help you get there.
1. Jumping Rope
Jumping rope isn’t just an activity for kids on the playground, it’s a great way of burning fat and getting into better shape. A basic piece of equipment, but also a highly effective one - a jump rope can give your whole body a workout.
2. Medicine Ball Slams
The great thing about this type of exercise is that you’re not just burning fat, but you can also get rid of any stress or anger that you’re currently feeling. By using your entire body to move, raising the med ball above your head, then slamming to the floor with as much force as you can create will feel very staisfying in more than one way.
3. Goblet Squat
When squatting, front loading the weight allows you to keep your body more upright, which relieves pressure on your spine and works your thighs harder. For this reason, goblet squats are safer and easier to perform as part of a fitness routine.
4. Kettlebell Swing
This type of swing has been shown to burn fat as quickly as running does - pretty amazing, huh? This movement not only blasts fat but it also builds muscle. Plus, you can choose many variations to change the load or go unilateral to challenge your core muscles further.
5. Box Squat Jump
Jump-based exercises can be fantastic for burning fat, but over time these movements can take their toll on your body. However, box squats jumps offer the same level of workout - but having to get yourself into a seated position between repetitions will allow your body to stay in control and prepare for each jump.
6. Battle Rope Wave
The great thing about battle rope wave is that it works your full body with special focus on your shoulders and arms. It also provides a super fast, super effective workout because you will soon find out that you can't go too long without getting out of breath. Aim to go for 30 to 60 seconds, then rest and start again.
7. Bear Crawl
Bear craws offer many benefits, which make it a better option than most other core exercises. They can improve your rib and pelvic positions and how you breathe, strengthen your core, improve your coordination. They also boost the stability of your shoulders and strengthen your hands and your wrists.
8. Walking Lunge
For maximum fat loss, do this move on a continuous basis. The great thing about the walking lunge is that it’s easy to do continuously because you are going from side to side, with a larger than normal amount of motion. This exercise can stimulate your hips and thighs, strengthen the quads and glutes, and is also great for giving your metabolism a boost.
9. Box Thruster
Thrusters are a kind of exercise popular in CrossFit that involve a combination movement of a squat to an overhead press. This exercise can be done with med balls, dumbells and barbells, and is highly effective as it works the entire body. Using a box to aim to touch between reps will help you stay in control and ensure safe execution.
10. Skater Jump
Skater jumps are designed to move the body from side to side, instead of front to back. This movement strengthens muscles on the sides of your hips, improves flexibility, stability and is much less stressful on your joints than a front to back movement.
If you'd like a killer workout, pick 5 of the above exercises, set your interval timer to 40/20, so perform exercise 1 for 4 seconds, rest for 20, then exercise 2 for 40 seconds and so on. One round is 5 minutes, do as many rounds as your schedule allows.
If you ave questions about exercises or how to manage your busy schedule with your fitness, feel free to message me.
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Busy Pro Fitness offers personal training in Hampstead for clients based in Hampstead, Belsize Park, St John's Wood, West & South Hampstead, Childs Hill, Finchley, Golders Green, Regents Park, Maida Vale, Highgate, Muswell Hill, Hendon, Primrose Hill and surrounding areas but we also provide a Virtual Training and Online Coaching service for those clients who live elsewhere and Worldwide.