Fat burning training is often referred to as cardio training. While they both help you burn calories and lose weight, that’s not entirely true. Typically the first involves some high energy and core exercises while the second involves an exercise such as cycling.
It should be clear that any physical activity can make you lose weight if you burn more calories than you consume. However, high-intensity exercise involving multiple muscle groups can not only speed up the weight loss process, but also improve your health and quality.
What are the benefits of fat burning exercises?
The main answer is in the name. Such exercises reduce body fat, improve muscle tone, increase endurance, strengthen bones, and improve joint mobility and hair density. However, this is not the only advantage.
According to the fitness trainer, fat-burning exercises have a positive effect on the brain and improve communication skills. At the same time, it improves well-being, improves the hormonal composition, has a positive effect on the ability to work and longevity, because the body is designed only for exercise, because it needs physical activity.
Can such exercises be harmful?
If the exercise is done correctly and all precautions are followed, there should be no problems. There is no bad exercise, there are bad techniques that put people at risk.
Suppose, however, that an overweight person (obesity of the second or third degree) begins to walk. Their joints will have a large shock load which will affect them very badly. In this case, it is better to replace running with walking.
Our advice is to properly assess your health characteristics and correlate them with an acceptable level of stress.
Five Effective Fat Burning Exercises
1. Burpee with push-ups
Push-up burpee is one of the most energy-consuming exercises that will quickly bring your heart rate into the fat burning zone and burn a lot of calories in no time.
One fitness trainer notes that burpees cover the entire body. The quadriceps, hamstrings, shoulder muscles, chest, back, front epaulettes, and abdominal muscles are involved in the various stages of the execution.
Regular burpee exercise affects the cardiovascular system, increases endurance, and improves the respiratory system and coordination.
2. Cube steps
This is a relatively simple exercise, but not as effective as burning a lot of calories. Because of the possibility of straining the entire leg muscles, it is included in many training complexes. When using the equipment, the arms and shoulders also work.
If your goal is to lose weight, alternate your right foot with your left foot as you do the steps. Exercise intensity and duration are important.
3. Lungs twist body
The lungs are the basic exercise for training the quadriceps, glutes and hamstrings. With this you can not only train your muscles, but also stretch them.
The complex lunge is an advanced version of a classic exercise that requires maximum coordination, balance and energy. It is designed to cover as many parts of the body as possible. In addition to the leg muscles, the work involves the arms, trunk and other stabilizers.
4. Grab and squeeze the bar
Throwing, cleaning and shooting is a technical exercise that requires preparation. If you’ve been exercising for a long time, burning the extra calories you eat at lunchtime is a great thing.
During exercise, the whole body works, the muscles of the back, legs, arms and shoulders being the most stressed. As you learn how to pinch, clean and squat, squats and lunges will feel like a warm-up.
Do not rush. This exercise will be very difficult for beginners. Try it first in front of a mirror, replace the bar with a mop, then go to the gym, but always under the supervision of an experienced trainer.
5. Jump rope
Have you ever wondered why professional athletes always carry a jump rope in their bag? Jumping is one of the best ways to burn fat and keep your body in good shape.
According to a study by John A. Baker of Arizona State University in 2013, jumping a rope for 10 minutes is just as effective as jogging for 30 minutes. In addition, researchers found that jump rope can increase bone density, reducing the risk of developing osteoporosis (a disease that weakens bones).