6 Fat-Burning Exercises That’ll Help You Lose Weight

 

We’ve all had moments when we’ve looked into the mirror and scrutinized that extra layer of fat on our belly, the flabby flesh on our arms and thought to ourselves, “If only I could get rid of this!” Even if we have the intention and motivation to work towards it, our busy study and work schedules make it impossible to cram a workout sesh. With one thing after the other, who has the time to go for a run or hit the gym, right?

Firstly, we believe that every body type is beautiful and it is absolutely natural and normal to have a little fat. But, if you want to get rid of it because it makes you feel fitter and more confident, you can achieve your goal despite having a packed day. There are multiple ways of burning fat that are easier and faster than hitting the gym.

These are the easiest, fastest and most effective exercises to burn fat within ten minutes. If you’re feeling bloated and unfit on a busy day, set aside just ten minutes to do these exercises, and you will feel fit and fine in no time!

Jumping Jacks

Jumping Jacks are the easiest, quickest and funnest form of cardio. Beginner or expert, absolutely anyone can do them to burn those calories you gained by binging on a pizza over the weekend. Because of the simplicity of the exercise, it’s not impossible to do many reps in your first attempt itself. Like most cardio exercises, jumping jacks offer cardiovascular benefits. It balances out your heart rate, increases blood circulation all over the body, controls and maintains blood pressure, helps in doing away with bad cholesterol levels in the body, prevents the onset of stroke or heart attacks.

How To Do It:

Stand with your feet together.
Push your legs to the side and flail your arms like a snow angel while jumping.
Jump back into the starting position.
Repeat this in a continuous motion until you tire yourself out.
Do this 40-50 times to begin with.



Burpees

Burpees combine two exercises: jumps and planks. They are the fastest full body exercises you can do. They get more and more difficult with each repetition, so you can’t expect yourself to do a lot in one go. However, the more you do, the more benefits you’ll gain, as it’s intense and rigorous. The burpee works your arms, back, chest, core, glutes and legs – you name it, it works it. And burpees also spike your heart rate as much as sprinting for a bus does – one reason it’s a firm favorite among the high-intensity interval training (HIIT) crowd.

How To Do It:

Stand straight with your feet placed together.
Jump up and while doing this, extend your arms up straight towards the sky.
While coming down, go into a plank position.
Make sure your head, neck, shoulders and spine are in alignment while doing the plank.
Jump back up into the starting position and repeat.
Do this 10-15 times to begin with.

 

Mountain Climbers

Mountain climbers are an effective cardio exercise that involves elements of jogging or running, but without taking up too much space or time. It’s a quick lower body cardio workout for days when you’re too tired to go for a run or you just don’t have a lot of time. Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise.

How To Do It:

Go into a plank position with your palms resting on the floor in line with your shoulders.
Your legs should be extended behind you.
Raise your hips slightly to create a mountain with your body.
Bend your knees alternately in a running motion.
The faster you are, the more effective is the exercise.
Repeat this in a continuous motion until you’re tired.



Plank

The plank is a full body exercise with a focus on the abdominal muscles, arms and glutes, while engaging the core. It’s also the quickest exercise you can do, if you do not have a lot of time in hand, as it takes not more than a minute or two. Since planks work your core, that means they work basically the whole body, from your pelvic girdle to your shoulder girdle as well as your legs. The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.

How To Do It:

Get on your stomach.
Now, place your forearms on the floor such that your elbows are aligned with your shoulders.
Extend your legs at the back.
Make sure your head, neck, shoulders and spine are in one line.
Your back should be held tight and should not go into an arch.
Hold this position for a minute, to begin with.
Gradually work your way up to two minutes.

 

Push-Ups

Push-ups are ideal for toning and sculpting your arms. They engage your core while working on improving your arm strength and endurance, helping you get rid of that extra flab. Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

How To Do It:

Go into a plank position with your palms resting on the floor in line with your shoulders.
Extend your legs behind you.
Keep your body aligned and your shoulders relaxed.
Bend your elbows to dip down as low as possible without touching the floor.
Slowly come up to the starting position.
Repeat this 5-10 times to begin with.



Jump Rope

Jumping rope challenges your endurance, strength, balance, and coordination all at the same time. At a moderate pace, you can easily burn about 15 calories a minute, according to the American Heart Association. Add that up, and by jumping rope for 35 minutes a day, you could easily shed 1 pound a week without even changing your diet!

How To Do It:

Keep your feet close together when jumping.
Always jump on the midsoles of your feet and land softly.
Keep your jumping height low (½” – 1” off the ground).
Keep your knees slightly bent at all times.
Maintain a tall, neutral spine.
Keep your head up, chest up, and head looking forwards.
Keep your shoulders pulled back and your elbows held down and back.
Keep your hands along the mid-line of your body (along that string).
Use your wrists to turn the rope (not your elbows or shoulders).

 

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