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Fat Burning Exercises: How to Burn Belly, Buttocks, Hips, Legs: 5 Best Home Workouts for Beginners
Who Said There Are No Effective Fat Burning Exercises? Down with delays and excuses – with a fitness expert, we’ll show you and explain 5 of the best fat burning exercises that even beginners will master.
Especially for Healthy Food Near Me master trainer, personal and lead trainer of group programs of the Life City fitness club chain Violetta Begicheva picked up and demonstrated a training complex aimed at the consumption of accumulated fat reserves.
Attention! There are contraindications: If you have back problems, especially a dislocated disc or herniated disc, refrain from these fat burning exercises. For knee pain or any difficulty with the meniscus, make sure your healthcare provider is okay with exercising. Stop exercising and consult a doctor if you feel unwell.
A set of intense workouts that help burn fat and lose weight is designed to be performed at least three times a week. Each exercise presented is recommended to be done 8 times in 3 sets.
And do not forget about the correct fitness diet and drinking regimen – in the stage of active parting with fat, you need to drink 1,5-2 liters of plain non-carbonated drinking water daily. Fluid is needed to “flush out” fatty waste products, drain tissue and produce new healthy muscle cells.
Our expert recommends performing all five fat burning exercises as a single block – it will take about 30 minutes. In the intervals between sets and “change of position” for better training success, do not get carried away with pauses: you can walk for 10-15 seconds, take a couple of sips of water, catch your breath – and again into battle!
How to Burn Fat: The Jump Squat Exercise
This exercise, in addition to the fat burning effect, is aimed at working the muscles of the legs and lower back. At the moment of the jump, the anaerobic regime “turns on”, aimed at the rapid breakdown of glycogen “fuel” in the muscles without the participation of oxygen. There is a load on the heart muscle, which increases blood flow, improves blood circulation and, accordingly, stimulates the consumption of accumulated fat.
Technique of execution: push off with your heels from the squat position (see photo), arms in front in weight, bent at the elbows. When squatting, make sure that the bent knee does not go over the toe. It is important with the abdominal muscles to keep the body straight, not bringing the shoulder blades together, not bending too much in half. In the process of jumping, the back straightens, the hands go behind the back, landing on toes, then the weight is again transferred to the heels.
How to Burn Fat: Lunging Knee to Chest Exercise
Technique of execution: From a standing position, pull your knee to your chest (if possible, try to pull your knee tighter than shown in the photo), then take the widest possible step forward (lunge), return to the starting position and change legs. To do the exercise correctly, not to get injured and to direct the load exactly where it needs to be, you need to keep a 90-degree angle under the knee and keep your back straight and even.
Lunges not only help you burn fat, but also quickly and noticeably tighten the gluteus muscle. They can be done both on the spot and moving forward, if space in the apartment allows. For weight, you can use dumbbells or half-liter water bottles. The main thing is not to forget about posture and stride widely with a kick on the heel!
How to Burn Fat: Plank and Climbing Exercise
The plank is, without exaggeration, a cult exercise, which, with the simplest possible technique, gives an unsurpassed effect of strengthening almost all muscle groups, including the rectus and deep abdominal muscles, with which beginners often have difficulties. Therefore, the plank is the main “must-have” of functional training.
Technique of execution: in order to correctly stand in the classic plank, you can practice and “remember” the position of the body in an upright state. To do this, stand against the wall so that 4 points touch it – heels (legs together), buttocks of the shoulder blade and the back of the head.
“Falling” into the plank on the mat, lean on two points – outstretched arms (palms open and are directly opposite the shoulders) and socks. The task is to stretch the body with a string from the heels to the back of the head, especially making sure that the pelvis does not “float” and the shoulder blades do not “fall through” (or vice versa). It is better to lower the face down.
Ideally, you should try to hold the plank position as long as possible, but for a start, 10-20 seconds will be enough – this is one repetition. Then relax for a few seconds – and the next rep. Gradually, the duration of the static position holding should be increased to 60-120 seconds.
Combining the plank with knee lifts to the chest, imitating the running or movement of a climber, accelerates the metabolism and, accordingly, the process of fat burning.
How to Burn Fat: Ski Exercise
Another effective fat burning exercise with jumping! The heart begins to beat faster and, thanks to the cardio load, the body is intensively supplied with oxygen. Oxygen is the best activator of fat burning, which is why it is so useful for weight loss to combine cardio exercise and aerobic exercise, in which the most important gas for life is used as a source of energy for muscle movement. Of course, a real ski run will cope with this task perfectly, but while the ticket to Courchevel is not purchased, organize yourself virtual “skiing”. According to our expert, this exercise can help you burn belly and buttock fat.
Technique of execution: starting position – feet shoulder-width apart. Transferring your weight to the heel of the foot, jump upward, while simultaneously in the jump, moving one leg forward and the other back. No need to try to spread your legs harder, focus on the width of your usual stride. On landing, the legs are slightly bent at the knees. Again, the legs are shoulder-width apart, in the next jump, the legs change places – the one in front turns out to be behind, and vice versa.
How to Burn Belly Fat: Seated Leg Press
Seated Press: A Simplified Arm Rest
When performing this exercise, the abs are strengthened. You need to do it energetically enough, keep the pace – it will pay off with a quick result.
Technique of execution: in the initial position, the body and hips at an angle of 45-60 degrees in relation to each other, the emphasis on the arms laid back. The legs are bent at right angles to the floor. In movement, the angle between the body and the hips becomes wider, the legs are straightened, but not completely (see photo above).
Seated Press: More Difficult Hands-Free Option
In the complicated version, there is no support on the arms – they are bent at the elbows and either crossed on the chest or locked. Since the load on the lumbar spine increases, it is important to monitor the position of the back and avoid bending and excessive rounding – do not rush to “roll” the required number of repetitions and approaches, first find an absolutely comfortable position for yourself, in which you do not experience painful sensations, excessive tension or other inconveniences.