Ever wondered why some people seem to work out for a shorter time, but have a lower fat percentage than the person who does cardio non stop? It’s all about working out smart, not longer.. and here’s a secret.
There are some movements that bring about results, and some that don’t.
The Top 10 Fat Burning manoeuvres are actually compound movements. These are movements that use more than one muscle group at a time, they are also referred to as multi-joint movements. Here is a list of the 10 best compound movements you should do – Squats, Lunges, Leg Press, Dead Lifts, Pull-ups, Pull-downs, Rows, Bench Press, Incline Press, Push-ups.OK, so with that in mind, the 10 Top Fat Burning Exercises that you should do, to burn Fat are:
This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! But they also work.
2. Jumping Lunges
Lunges are a fantastic thigh toning exercise; add in the momentum required to jump up in between lunges and the move turns into an incredible calorie burner.
3. Pilates Leg Pulls
Tone your core, glutes, and thighs with this one simple Pilates move. Because all of the large muscle groups involved, you burn a high number of calories while you are toning.
4. Lunges with Reverse Leg Raise
This tones the glutes, thighs, obliques, and lower back, all while building coordination and balance.
5. Jumping Squats
Do this exercise for a minute or two straight and you wont have any doubts about how challenging it is. This plyometric is also great for building explosive speed.
6. Jackknife Crunches
Jackknife Crunches are an advanced abdominal move that engage both the upper and lower abs for maximal toning in the least amount of time. They are especially beneficial because lower abs can be hard to target without equipment.
7. Side Planks with Leg Raises
While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.
8. Push Ups
Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. If a regular push up feels too easy for you, try the Single Leg Push Up.
9. Mountain Climbers
Steps 9 and 10 are the cardio training exercises, that I recommend you finish off with. You don’t need to do all 10 at a go, so just mix them up. Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don’t require a bit of equipment.
10. Jumping Jacks or Skipping
Add these at the end or even in between strength training sets to keep your caloric burn high. You can use a skipping rope to increase the intensity of your workout too and burn more fat.
So, when structuring your routine, you always want to start with a warm-up. You can do a few minutes of light cardio or a couple sets of body weight exercises to get your blood pumping. After your warm-up, begin your workout with the most difficult exercise since it requires the most energy. Then move on to the next most difficult and so on. The Top 10 Fat Burning Exercises listed above start with the most difficult exercise. The exercises that work the legs are the most difficult, then back and then chest. If burning fat is your goal stick with these muscle groups.
Finish your workout by devoting a few minutes to your core and another 15-20 minutes doing some form of cardio if you feel the need. Most of your focus however should be devoted to weight training if your primary goal is burning fat!