What Are the Most Effective Exercises for Rapid Fat Burn?

Diet is undoubtedly a crucial feature of any weight loss program. But if you want to burn fat fast, you need to perform intense workouts at least five days a week. And when you are drawing up an exercise plan it is important to understand that not all exercises are equal. According to research both aerobic and strength training can help you lose weight and so you should design a workout plans which will combine the two and incorporate the exercises below.

Before you start, please remember that you need to stay hydrated while working out because drinking water also helps you burn fat. It is also essential for staying healthy and reducing the risk of injury, because you’ll be sweating buckets with these exercises so water is essential.

Top 5 Exercises That Burn Fat Fast

1.     Burpees

Performing burpees is quite possibly the most effective exercise in terms of fat burning as well as conditioning your body. It doesn’t only help you to shed excess calories but also tones your muscles and increases stamina. Both are necessary to achieve greater results with your other exercises.

To do a burpee, you need to stand straight with your feet shoulder width apart. The first step is lowering your body so that the palms touch the floor in front of your feet. Next, kick your feet back and jump into a plank position. If you are a beginner, walk into this position with your hands firmly planted on the floor. Now, do a pushup and then kick your feet back into the previous position. Finally, jump up clapping your hands high above your head before repeating the whole process again.

Try to keep your back straight throughout the exercise. You also shouldn’t push yourself too hard with this particular exercise until your muscles are developed. Start with no more than five burpees in one go if you are a new to fitness training.

fat burning exercises

2.     Running

A morning jog is a nice way to start the day and it’s definitely a good contributor to your weight loss workout plan. However, you’ll definitely be able to burn fat much faster if you have a well-equipped home gym. But even if you aren’t quite there yet, a treadmill is a piece of weight loss equipment you really should have. Running has a great number of health benefits and when you turn it into an intense HIIT cardio session you’ll be burning those fat cells so fast that results will be obvious within two weeks.

Running on a treadmill allows you to create more challenges for yourself by changing incline and speed. With rapid fat loss in mind you should start with short bursts of speeding for 30-90 seconds moderated by 2-3 minutes of a leisurely relaxing run.

fat burning exercises

3.     Jumping the rope

If you think that jumping ropes are nothing more but children’s toys, you are missing out on one of the best exercises which will have you burning fat very quickly. When you use correct jumping rope techniques, you’ll be getting a cardio workout that can easily surpass the calorie expenditure of an hour-long run.

In addition, you should take into account the fact that jumping can help you to shape your legs and butt. This is an excellent endurance exercise, which means it is perfect for everyone who wants to start working out seriously.

fat burn exercises

4.     Explosive lunges

Again a leg-shaping exercise that will have you burning fat fast. Lunges should be an essential component of your daily workout plan. You’ll be able to vary your routine quite easily because there are over 30 different types of lunges.

The type that will help with you with your fat burning are explosive lunges. This is the kind where you add a jump to the exercise. So, you make a lunge forward with your right foot. Then, lower your knees so that they are both at 90-degree angles. Last of all, jump up and switch your legs in the air. You should freeze for 5-15 seconds when you are in a low position to boost the benefits of this exercise.

fat burning exercises

5.     Tabata drill

Tabata drill is an upper-body exercise that will have you burning fat and toning up your arms and core muscles fast. To perform this exercise you’ll need dumbbells of a weight you are comfortable with. Remember that it’s always better to start with a smaller weight and not push yourself too far too fast.

The first step of the drill is to place the edges of the dumbbells onto your shoulders. Focus and then shoot your hands straight up and jump up while doing so. Hold that position for a couple of seconds before resuming the initial position. Repeat the exercise in rapid succession for 20-30 seconds. Then, rest for 10 seconds and do the same but this time, jab hands holding dumbbells across your body one at a time.


Don’t forget too that you can always find more tips to increase your workout efficiency. Even such a small thing as a playlist or an app can make a difference, so be sure to plan your workout to the last detail.

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