Top 23 Exercise To Burn Fat And To Lose Weight
To get rid of the extra fat in your body which sometimes gives rise to many health issues like obesity
most people turn to diets, medications or other supplements; however the best way to burn fat and
to get the desired body shape is the proper exercise. Dieting alone may result in some fat loss; it will
also result in muscle loss. But with regular exercise you burn the extra calories at the same time you
build lean muscle, which helps in quick burning of the fat. You first burn all excess calories so that
your body will know the need to initiate burning your fat deposits for extra energy. You can imagine
shedding those extra pounds if you pursue a fat-burning exercise routine. You will have to do it in
regular basis as your body does not immediately start to burn fat when you exercise.
Although there are so many exercise to burn fat but people often gets confused as which exercise is
going to show them the best result and that too in less
time. Since modern exercise science proves that all exercise is not formed equal thus depending
upon the goals and body type different workouts shows different effect in different people. As result
a question always remains in the mind of many, ?Which are the exercises that will help out them to
burn fat and lose weight?? and the very basic answer back is any work out that acquires your heart
rate into your aimed heart range is the best fat burning exercise. As the movements that get your
heart tempo into your intended heart range will automatically boost your metabolism and that?s
what burns fat. Thus if you want to lose weight, you are required to exercise hard enough to
increase your pulse rate as much as necessary to burn fat more efficiently.
Thus by doing
exercises just for
you will get those
and can easily
burn fat. To burn
exercise at a
for a longer
period of time. Fat
are the aerobic,
consuming kind of
engages most of
muscle sets. Your body will burn up a higher proportion of calories from fat with lower intensity
cardio exercises. You must push yourself into the fat burning zone by elevating your heart rate
substantially. Dedication is one of the prime keys to discover the best exercise to burn fat. Here is a
top 20 fat burning exercise that are both intense and effective.
Dead lift: The dead Heart Rate Monitor Reviews lift works as a booster for all programs aiming to
cut body fat. The?dead lift?is a?weight training?exercise?in which a weighed down?barbell?is lifted
off the floor to the hips, and then lowered back to the floor.?It is an excellent composite exercise that
targets the hamstrings, quads, gluteus muscles, traps, lower back, and forearm. The total amount of
muscle being draw on during this exercise makes you burn vast amounts of calories during and after
Pilates Leg Pulls: Pilates is one of the best exercises not only to fight body fat but also belly flab and
poor posture. It also helps in toning, strengthening and tightening the core and also improves the
lymph flow to the body. Besides all that, Pilates is a stress reducing type of movement, which
reduces the stress hormone cortisol that can lead to weight gain. When performed from a complete
push-up position, this calls greatly upon the core muscles. The leg lifts are brilliant for thigh and
gluteus toning; this move gives a lift to the butt lift because of the way the hamstrings and glutens
are integrated. Since the large muscle groups are involved in this exercise you burn a high number
of calories while you are toning.
Russian twist: The Russian Twist is an outstanding workout that targets the oblique?s, abdominal
and lower lumbar. To do this exercise what you need is sit on your butt, bend your knees and keep
your heels resting on the ground. At an angle of 45?degrees from the ground leans back your torso
so that your ab muscles become contracted and keep your spine straight. Then hold the dumbbell
with both your hands and lift your feet from the ground. Then Twist your torso to the left and touch
the ground, repeat the same thing on the opposite side i.e. twist back to the right and touch the
ground on the right. Doing it repeated will help you burns fat of the lower body. Because of the
nature of the action, it is an excellent strength training tool.
Burpee: The Burpee is a great total body exercise that particularly tones your upper body, core and
legs all at once. In this exercise the fat is burnt quickly with the speed extra jumping motion. Since
this exercise involves multiple muscle groups, it helps in burning more calories in less time. For this
exercise you need stand straight then squat down low, with your hands palm down on the ground
just outside of your feet. Then get back to the push up position. Rapidly jump your feet back under
your body, then jump straight up tumbling back down into the low squat once you touch the ground.
With high repetitions in quick succession, you will get a noticeable result.
Push- ups: A Push Up is a fundamental bodyweight exercise that has been vital to increasing body
strength and tone the body for centuries. It is a full body exercise that focuses mainly on lower back
muscles, abdominal muscles and the hip flexors, and calf muscles of the lower body. Although it
seems simple but it is highly useful muscle training tool. However in this exercise you only pull
yourself up against gravity, Because of the number of muscles concerned and their movements
involved this exercise is a power house for burning calories.
Squat: The squat is much like the dead lift. It requires quite a bit of muscle launch to perform the
movement. Very much like the dead lift, your hamstrings, quads and gluten all produce the
movement and back stabilize the weight. The squat make active lots of muscle mass which results in
burning http://pl.youtube.com/ the body fat quickly. This is one great workout because it burns a
large amount of calories and endows unmatched lower body toning results, and all this can be
achieved without any equipment.
The Squat Press: This is one of the favorite fat burning exercises of many as doing this exercise on a
regular basis will? leave you feel great and look fabulous. This exercise is beneficial for both your
shoulders and bottom. For doing this exercise all you need to do is stand on your feet with shoulder-
width apart than hold a 6 kg dumbbells at each side of your face. Then bend down as squat as you
can go, then push up extending your arms towards the upper limit. Then lower yourself back to the
initial position. However make sure that throughout the exercise your feet stay flat and avoid tipping
Side Plank: This abs exercise is more challenging as well as faster fat burner than a traditional plank
because in this exercise the entire body weight is supported by two points of contact instead of four
which results in more calorie burn. For doing so lie on one side with your elbow directly below your
shoulder and legs piled. Then place your hand on your alternative shoulder or on your hip. Then
support your abs and lift your hips off the ground such that your forearm and feet forms a diagonal
line. Stay in this position for 30 to 45 seconds, after that switch sides and repeat.
Plank and Push: The plank and push-up is the simplest as well as the most effective exercises for
burning the extra fat and get into the best shape. These simple body-weight exercises work the arms
and your lower stomach muscles; promote core control, stamina and flexibility. This exercise is start
by resting the forearms on a stability ball with the legs extended and hips, shoulders and ankles all
in a straight line. And keep your back straight at all times, at the same time keep your body flat and
stomach muscles tight throughout this exercise. Then Start to push the ball forward and then slowly
go back to the initiate position.
Jumping Squats: This is a plyometric exercise that concentrates mainly lower part of the body. This
is a strengthen version of a conventional lower body move that boosts tone and builds force more
rapidly. It is one beneficial exercise that helps in burning fat. Doing this exercise for a minute or two
straight will vanish all your doubts about the effects of this exercise. And for that you will have to
stand on your feet with your shoulder width apart, and then stick your butt out as if you are sitting in
a chair, but make sure that your knees do not go past your toes. Then push up through your heels
and jump straight up. As soon as you land immediately bring the lower back into a squatting position
to complete one
Jumping jack: Jumping jacks: Jumping Jacks are an easy cardio exercise that is in practice for a long
time. It is an excellent exercise to get your heart rate up quickly. It is a great total body workout that
burns the fat of the entire body. All you have to do in this exercise is stand in your feet keeping your
arms on your side. Then with raising your arms and spreading the feet, jump, land on the ground in
such a way that the legs will reach around 2-3 feet apart and the arms will lie on the head. Then
jump again and attain the initial position. Repeating this exercise for number of time burns great
amount of calories. This exercise helps in getting rid of the fat and makes the person happy as well
as it is so easy to do.
Jumping Lunges: Lunges are amazing thigh toning work out. It is a plyometric exercise that burns a
huge amount of calories. The energy required to jump up in between the move and lunges turns into
an implausible calorie burner. The jumping lunge is also one of the finest exercises for butt muscles
and can support in building balance. This leg strength training tool provides muscle toning benefits
and a cardio workout simultaneously, making it an ideal addition to weight loss fitness programs.
Crunches: Crunches are exercises that mainly required getting great abs and core. This is an
abdominal exercise that targets the upper abs and the oblique muscles. The crunches are mostly a
core working exercise and burns calorie as well due to the numbers of the muscles involves in this
exercise. Although there are many types of crunches that are one according the requirements,
however the basis crunch is done by lying flat on the back with the knees bend and hands behind the
head. Then start movement by crunching down in your lower torso to feel the abdominal muscles.
Then slowly lift the shoulders and upper back from the ground. As you rise, bend your waist over to
the right so that the right armpit is in alliance with the right hip. After a small pause, set straight
and turn over to the other side.
nee Crunch is a misleadingly tricky core exercise.? It is a great fat burner exercise as it incorporates
the abs muscles. Raising the knee high is great for boosting strength in the mid-section of the body.
The sit-up variation flattens and tones the abdominal muscles effectively and quickly making it a
perfect exercise for a core routine.?As a core-building exercise, high-knee crunches not only burns
the extra fat it also promote the body posture, improve your balance and help with coordination,
control and agility as well as prevent or reduce low-back pain.
Jumping rope: Rope jumping is highly effective as well as an enjoyful exercise. It is definitely among
the top exercises that help in shed extra weight by burning the extra fat. It is one exercise that helps
you burn most calories with just doing it for 20 to 30 minutes. It has been proves in researches that
an hour of this activity can help women to burn up to 750 calories while men can burn up to 850
calories. For its fast fat burning effects, it has been listed in the list of top 20 fat burning exercises.
The best thing about this exercise is done without making too much arrangement and thus it is
easily adopted by every person.
The Jack Knife Crunch: This crunch tone?s the abs and also strengthens the lower back, legs and
gives the benefits of a quick cardio workout too. Fascinatingly the jack knife has the additional
benefit of striking the lower abs a lot more than the other traditional sit-ups, making it an
advantageous way of adding it to the core routine. The Jack Knife can be carried out on the floor
with the arms above the head and legs extended. Then bend at the waist bringing both the arms and
torso up at the same Heart Rate Monitor Reviews time, lifting and then lowering.
Mountain climbers: Mountain Climber is also called as Rabbit Chasers. It is a bodyweight exercise
that blow ups calories as well as provides overall body toning assistances. It is a great gluten
workout. This exercise mainly strengthens arms, abs, quadriceps and hamstrings. This total body
move is ideal for anyone looking to lose weight. Although Mountain Climbers feel like a punishment,
but they are truly is one of the best fat burning moves out there that do not require a bit of
Leg Flutters:? Exercise is one of the most essential tips on how to lose love handles quickly. Leg
flutters are especially helpful exercise in reducing fat from your body. This exercise burns fat at the
same time makes your stomach firm and build your back stronger. It works as explosive for the fat of
the waist line. To correctly do leg flutters, rest down on your stomach, then lift your head up a bit,
and keep your hands by the side bring your feet and knees up and then kick your legs in the
backward and forward direction at an interval of ?30 seconds?at a stretch and then settle down.
Leg lifts: One of the most accepted exercises to get rid of fat fast are leg lifts. To do this exercise lay
on your back and stretch your feet straight. Then lift your leg one at a time at an angle of 90 degree
with the floor such that it will form ?L?. Then repeat the same thing with another leg. Try repeating
it 30 times per leg.
Jogging: Among the best full body exercises is jogging. Jogging is also considered as one of the most
effective exercise that shows really great results. Jogging has always been a booster of fat loss. With
jogging alone you can use up 8 to 11 calories from the stored fat per minute depending on your
speed. It actually increases the metabolism of the body which results in the loss of the excess fat at
the same time providing the great stamina and fitness level.
Cycling: It is a favorite fat burning exercise for many because it helps them to lose fat up to a great
extent and that too without much hassle. Many people also like it because they enjoy doing so. This
is a cardiovascular activity and thus helps to burn fat and lose weight. It actually uses the body fat as
a fuel and thus prevents the fat turning into a new fat. One can easily alter the intensity of cycling as
the body regulates to the exercise. With only an hour of cycling you can burn 200 to 400 calories. It
mainly helps to trim the fat of the region like the thigh and waist.
Kickboxing: Kickboxing is a High-calorie-burning workout that helps you get rid of kilos of weight;
tone up as well as burn fat quickly. Kickboxing works chief muscle groups of the body, making it an
excellent fat burner exercise. This exercise mainly boosts the heart rate. It is consists of a series of
fast-paced kicks and punches. As soon as one throws the kicks and punches, core muscles get toned,
increasing the strength and flexibility. With this exercise you can burn about 350 to 450 calories per
hour, which will help you lose about 1 pound ? of primarily body fat ? each week.
Swimming: Since Water offers resistance, swimming becomes a great exercise to burn fat and shed
those extra fats from the body. Swimming exercises numerous muscles in the upper and lower parts
of the body which uses great numbers of calories resulting in the most of the fat burn to supply
energy. With swimming for 30 minutes only you can shed about 400 calories. It not only helps to
burn fat it also enhances heart and lung functions and builds stamina.
Losing weight has become more a necessity than then wish because it also prevents lots of diseases
and at the same time maintain a healthy lifestyle. These exercises all combine for a fantastic full
body workout and aim your fat burning and that too in less time with great body toning effects. They
also strengthen the body fitness levels. For most benefit, doing these exercises with regular intervals
is a must. . Always remember to warm-up and do some stretches before exercising to prevent injury.