Whether you want to start a New Year’s resolution or are looking to get into your beach body, you need to add exercise to your new weight loss routine. Weight loss is only 80% diet.
“Exercise helps to burn more fat, tone your muscles, and improve your shape. “
But you need to do the right type of exercises.
There are just so many but they are not all made the same. Crunches will help to tone the stomach muscles but won’t do much for the fat surrounding those muscles. Leg raises will help to tone your thighs, but won’t do much for creating a gap between them when you stand. That doesn’t mean they are completely pointless, but you need to include fat burning workouts into your exercise regime at the same time.
Fat burning exercises will get your body in a state to burn off the calories your body is holding onto, without touching your muscles. Here are four exercises that you need to start doing today.
Start With Some Jump Squats
Let’s start by burning fat and building core and leg strength at the same time. Squats are a powerful exercise to try, especially when you add in a cardio element to them. Jump squats are extremely easy for beginners to get into and can be adapted for those who have been doing some type of exercise. In fact, even athletes will still do jump squats on a daily basis.
Start by standing with your feet shoulder width apart. Bend your knees, keeping your back straight. You don’t want to stick your bum out at the back or let your knees go over your toes. Bend so your thighs are parallel with the ground and your knees have a 90 degree bend to them (or as close as possible).
Raise yourself back to a standing position, jumping in the air as you do it. When you land, go straight back into a squatting position.
Repeat this exercise 10 times and have a 30 second break. You want to do three repetitions of this.
You will need to pull in your core muscles to keep your stability here. If you can’t do a squat yet, don’t add in the jumping element. Start with the basics and build your way up to jump squatting.
Move Onto Knee Kicking Pushups
Sometimes you want to work on your whole body and this is where these knee kicking pushups play a role. Like with the squats, you will want to start by mastering both of these exercises separately before you work your way into doing them together.
Get to the point where you can do 5-10 pushups with your feet firm on the ground. You may need to start on your knees and build up your arm strength.
As for knee kicks, start by practising them. There will be an element of core strength to keep your back straight and your weight stable on your arms and the one remaining leg on the ground. You want to get your raise knee as close to your chest as possible.
When incorporating the two together, take the exercise slow and steady. Focus on keeping your balance and working on doing the exercise correctly. With each pushup, raise one leg and then do another pushup. The second knee kick should be with the opposite leg.
Do 10 pushups in total and then take a 30 second rest. As you get stronger, you’ll be able to do 20 pushups and then 30 and so on.
Move Onto Burpees
This is another exercise that will involve doing pushups, so you’ll want to master that exercise first. It’s one of the most popular fat burning and strength building exercises, and is something that the military have their soldiers do on a daily basis.
Start by doing one pushup. Jump your feet inwards towards your hands and stand up. Do a jump as you stand and when you land, go back into the pushup position.
Repeat this exercise with 10 reps to begin with and have a 30 second break in between. You want to do this exercise at least three times to make the most of it. It burns, but it is so worth it when you have a trim and toned body.
Pull Out the Skipping Rope
We tend to forget about all the exercises we did as a kid, but they are excellent for fat burning. Pull out the skipping rope—there’s a reason boxers do it! The benefit of this exercise is you’re building calf muscles as well as burning fat.
You want to skip as fast as you can for one minute. Take a 30 second break and then get skipping for a minute again. Repeat this at least five times.
The stop-start exercise will help to build your lung capabilities and improve your heart rate, as well as burn fat.
It’s Time to Get Fat Burning
Do the right exercises and you will definitely burn the fat from your body. By incorporating cardio and strength workouts together, you have the chance to get your heart rate to a point where you burn more calories but tone and build muscles to prevent calories being taken from them. The stronger muscles will also mean your natural resting metabolic rate increases, so you burn calories more efficiently throughout the day.
The exercises will hurt while doing them, but they’re worth it.