• 4 Highly Effective Fat Burning Exercises


    woman in work out gear holding water

    July 9, 2013

    BHZ Staff

    With so many workouts claiming to be fat burning exercises, it is difficult to decipher which ones are really effective. To really burn fat, you must combine a high level of cardio exercise with spot exercises to target specific areas, such as ab exercises and thigh exercises. This way you can improve your overall lean muscle mass and achieve complete fitness that tones and strengthens all your problem areas.

    Fat Burning Exercise #1: Mixed Cardio Drills

    There are countless effective cardio exercises that help burn fat. The secret is utilizing a variety of cardio experiences so that you use different muscle groups and do not wear your body out. Alternate your cardio every other day from low intensity to high intensity so that you condition your body and reduce the risk of injury. One day go on a long walk (low intensity) and then next day join a fitness class or follow an aerobics instruction video (high intensity).

    Find some activities that you like to do so that your cardio workout is enjoyable and something you can stick with. Alternate things like riding a bike, using a cardio workout machine, and brisk walking with gardening and strolling to begin to see the pounds shed off. Do 3 to 5 cardio sessions weekly for the best results and to increase your metabolism, strenth and performance. Aim for 20 to 30 minutes of activity per session.

    Fat Burning Exercise #2: Squat

    Standing with your feet about shoulder width apart and holding your head straight forward, bend at the knees and hips to a sitting position, or as low as you can reach without discomfort. Bring your arms forward for balance, inhale as you go down and exhale on the way up. Let your arms drop at your sides on the way up so that you are standing back at the beginning position.

    You will want to do 2 to 3 sets of about 12 to 20 squats in each session and can add free weights if needed so that you achieve muscle fatigue within this range. Additionally, you can also use your body weight as resistance and opt for holding the squatting position for a count of four to eight seconds to increase the intensity.

    Fat Burning Exercise #3: Push Up

    Lying down on the floor with your palms down and wider than shoulder width, slowly straighten your arms while keeping your back and legs straight. Exhale as you straighten your arms and inhale as you lower yourself back to the floor.

    Do 2 or 3 sets of 15 to 20 pushups or until you achieve muscle fatigue. For even increased intensity, place your feet on a step or bench and perform the push-ups. To decrease intensity, try a modified push up, keeping your knees bent and on the floor instead of your feet. Use this push-up until you feel comfortable moving up to the complete one.

    Fat Burning Exercise #4: Leg Raise

    Lie on your back and place both hands underneath your buttocks. Hold your head off the floor a couple inches and exhale as you bring your knees to your chest. Inhale while straightening your legs and return to the beginning position.

    Do 20 to 30 reps of this exercise or until you reach muscle fatigue. To increase intensity, kick your legs straight out to the floor, while for decreased intensity, you can kick your legs higher away from the ground.

    Use these 4 fat burning exercises as part of your fitness routine to really drop that unwanted weight.

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