Fat loss is hard work. Fat, as you’ve no doubt discovered, is stubborn. To move it requires consistency, dedication and patience. And it takes knowledge.
Though there are no shortcuts to real, permanent fat loss, it will come quicker to those with the insider knowledge to ramp up their body’s thermogenic effect. The five exercises to follow will allow you to max out your fat loss faster than any others, to reveal the lean body that lies beneath.
1) One Arm Kettlebell Swings
The kettlebell is an excellent tool that allows you to burn more calories more quickly. The uneven weighting and tricky shaping of the kettlebell adds to the difficulty level, while also making this a great piece of equipment for swinging type moves.
Stand with feet shoulder width apart, and the dumbbell in one hand. Swing the kettlebell up to shoulder height. At this point transfer the dumbbell to the other hand by letting go with one hand and grabbing it with the other.
Now, swing the bell down between your legs and then back up to shoulder height, once more transferring hands. Keep a neutral spine throughout this movement and work up to a fluid, smooth motion.
2) Burpees
The burpee is the ultimate old school fat burner. In fact, you probably remember it from your school days. The reason it burns so many calories is that it is a compound movement that combines a push up, a squat and psychometric jumping all in one movement.
To perform a burpee stand with feet shoulder width apart. Now drop down by squatting deep to bring your palms to the floor, simultaneously kicking your feet back to full extension. You will now be in a push up position. From here perform a single push up then bring your feet forward to propel into an upward leap. That’s one rep!
3) HIIT Treadmill
High Intensity Interval Training (HIIT) is a great way to ramp up your fat burning potential. It involves doing very fast, all out cardio for 30 seconds followed by 10 second rest periods before repeating for multiple circuits.
Performing HIIT training on a treadmill is a very effective way to torch calories. Here’s how to do it:
(1) Begin with a two-minute warmup at a pace of 2.5 miles per hour.
(2) Increase the speed to 12 miles per hour and sprint for 30 seconds.
(3) Throw your legs out to the side rails of the running belt and rest for precisely 10 seconds.
(4) Do your next 30 second sprint.
(5) Rest for 10 seconds.
(6) Continue this pattern until you have completed 8 sprints.
(7) Finish with a 2-minute warm down.
4) Rowing Machine
The rowing machine is a superior way to tone and burn calories at the same time. You’ll also be strengthen your muscles, especially those of your upper back and thighs.
The key techniques to successful rowing are the catch, drive and recovery. Hold the handles with a loose grip, keeping your wrists straight. In the start, or catch, position your shins should be at 90 degrees to your knees and your hips should be forward. Move into the drive by pushing through the legs and pulling the handles into the stomach area.
On the recovery, bring the arms forward first. Only start bending the knees after the elbows have passed the knees.
5) Jump Rope
Jumping rope remains one of the simplest and most effective calorie burners that there is. It’s a great way to burn calories and tone your calves. It is also an inexpensive and low impact form of cardio which works every muscle group in your body and can burn up to 700 calories per hour.
As well as burning mega calories, jumping rope will also improve your stamina, balance, timing, agility, hand-eye coordination and endurance.
Bringing It All Together
Incorporate two or three of these exercises into your routine each workout. You can switch up the combinations to keep adding variety to your training. Do each of the moves for a full minute, then give yourself a 30 second rest before moving to the next exercise. Work up to doing 5 circuits and you will be torching body fat like you can’t believe.
RD Neha Kava
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