Exercising at home is now more popular than ever, and more people are looking for ways to burn fat more easily. With gym prices rising and people looking for ways to cut back, being able to work out at home is important.
It’s a good idea to focus on burning body fat as not only can it help with your body confidence, but it can also increase your health – by reducing your body fat percentage you can decrease the risk of heart disease, diabetes, high blood pressure according to a study by the Mayo Clinic.
Cardio and strength training are important in fitness regimes, but strength training is often forgotten about when trying to lose weight and body fat, but it is just as important as your cardio exercises – more muscle means more fat is burned when resting.
Fat burning exercises work better if you rack up the intensity, it’s why HIIT workouts are popular with personal trainers, but which exercises are the easiest, especially for those with busy lives? We’ve collated some of our favourites that use minimal or no equipment to help with burning fat. Strength training is often forgotten about when trying to lose weight and body fat, but it is just as
With all these exercises, we recommend doing the exercise for 30 seconds or reps of 8-10 with 30 seconds rest in between.
Jumping Jacks
Jumping jacks (also known as star jumps) are really easy to do and really do burn fat! Stand straight with your arms by your side. As you jump out so your legs are slightly wider than shoulder-width apart, lift your arms in the air above your head. Jump back into your starting position, and repeat for your 30-second rep.
Burpees
Burpees are intense and done right, they are one of the best fat-burning exercises you can do with no equipment. It is best to start off taking your time with these as there are a lot of things to remember! Start by standing with your feet shoulder-width apart. Lower yourself into a squat, place your hands on the floor in front of you and push your body backwards into a plank. Now, some people then do a press up to make it more challenging, but to begin with just go into to the plank position. Once in the plank position, bring your knees back to your chest, stand up and do a jump. Repeat 8 times before moving onto our next exercise.
Squat jumps
Squat jumps are a great way of not only burning fat but strengthening your glutes. Squats are a great fat burner and combining them with a jump is a sure-fire way of upping the burn. Your feet should be shoulder-width apart, before lowering your body into a squat (make sure your back and upper body stay upright, your knees and bum lower to the ground, but your knees don’t go over your feet), before jumping back up. Landing lightly is the key here. Do a rep of 8-10 before a 30-second rest.
High Knees
High knees are a good exercise from beginner to expert – you can go as slow or as fast as you need. Stand straight and lift one knee into your chest, quickly switch knees and repeat for 30 seconds. If you are starting off slowly, try to then pick up the pace a little each time that you do the reps.
Mountain climbers
You can either get an exercise box (link to a suitable product) or use an exercise mat for these. If on the box, set your hands on the top like an incline press up. If on the floor, start off in a plank or press up position. Bring one knee into your chest before straightening it out again. Swap legs and repeat for 30 seconds. Start off by going at a steady pace but remember you can turn it into a challenge to see how many you can do.
Alternating jumping lunges
When lunging, remember that you can go as deep as you can, but balancing gets trickier the lower you go, so be aware of your limits. With the alternating jumping lunge, go into a lunge and then jump up and swap legs mid-air. As with the mountain climbers, try to pick up the pace and challenge yourself each time you do this exercise. Start off with 30 seconds for a rep.
You’ll notice that a lot of these exercises involve jumping, this is because it elevates the heart rate and helps with burning fat. Do a routine that involves these exercises and you’ll be able to burn more fat but remember to make sure that you are resting sufficiently during each exercise and that you are staying hydrated. We recommend having water during each 30-second break and take a minute between each circuit of exercises. To maximise effect, do a circuit of these exercises two or three times, but make sure you’re not overdoing it – the last thing you want is to get injured!
There are plenty of ways to help burn fat or lose weight – we have a full range of different hints and tips with how to keep fit – head over to our blog to discover more.
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