If you are looking to burn fat, remember that it is never too late to start an exercise routine . Although it is easier to gain weight , it is difficult to get rid of it, therefore, you should keep in mind that weight loss results are not going to happen overnight. Moreover, there are plenty of exercise programs on the internet, but which ones are actually effective? This is where we come in! So, if you want a workout that will help burn fat faster, as well as tone your entire body, then try some of these exercises below:
HERE ARE 12 EXERCISES THAT BURN FAT AND TONE THE ENTIRE BODY
« A big part of losing weight is believing that you can do it and realizing that it’s not going to happen overnight. » Unknown.
1. Step-ups
Step -ups give you slimmer, stronger legs as well as a tighter backside. Trainers consider this to be one of the best lower body workouts. You can do this exercise in the park using a bench. If you are at home, you can use the stairs and add more weight to the routine with dumbbells.
This game you played as a kid is an effective form of exercise to burn fat. Jumping jacks elevate your heart rate to boost your metabolism. Plus, moving your arms up and down as you jump tones your muscles. This is a complete workout, as you are burning fat on your upper and lower body while doing a cardio activity.
3. Push-ups
No muscle toning workout is complete without the classic push-up. It remains popular because it is one of the most reliable routines. It provides upper body strength and muscle toning for the arms and legs. Any movement that activates your muscles helps you burn fat better, and push-ups deliver great results.
4. Spiderman push-ups
Add variety to your push-ups by adding a movement. As you lower your body, bend your knees out to the sides one by one, as if you were doing Spiderman moves. This exercise will also activate the muscles around your hips and glutes.
5. Mountain Climbing
There’s no need to climb a mountain for this exercise , but you can mimic the movement that rock climbers do. This routine targets your abs, one of the hardest spots to shed fat. In a push-up position on the floor, spread your hands out evenly. Slowly bend your knee as you move your left leg forward, as if you were climbing a mountain. Alternate with your right leg. Be aware of the way you inhale and exhale and avoid letting your back slump. It should be level with your pelvis as you move your legs forward.
6. Lunge to slim your legs
This exercise primarily targets the hips, hamstrings, quads, glutes, and calves, but can also firm up the shoulders and biceps, as well as the abs. Stand firmly with your legs shoulder-width apart. Then move your left leg forward, with your knees bent at 90 degrees. Align your left knee with your left ankle as you lunge. Hold this position for three seconds. Then return your left leg to the starting position and repeat with the other leg. To burn fat more effectively, swing the dumbbells with your arms as you lunge and do 10 reps on each side.
7. Resistance band leg swing
Use a resistance band to make these exercises more challenging. This promotes muscle toning and brings similar results to using traditional gym equipment, according to a study in the European Journal of Sport Science . Place the band around your ankles when doing the leg swings. The tighter it is, the harder you’ll have to push hard in order to strengthen and tone your lower leg muscles. Do at least 16 reps for each leg.
8. Side steps with resistance band
Don’t take off the resistance band yet. Instead, lift it around your thigh area as you do side steps. With your feet shoulder-width apart, carefully step to the side and feel the pressure of the resistance band. Do 16 reps for each leg.
9. Squats with resistance band
This exercise targets your buttocks and thighs, where there is a large area of body fat. With the band still on your thighs, do basic squats for 16-20 reps. Make sure you are sticking out your buttocks when you squat to get the most out of this movement. Your chest and back should also be straight, while your heels bear most of the weight. Widen your foot stance if you feel like your range of motion is limited.
10. Jumps
This exercise works the same way as the basic exercises, except you are giving your body more of a cardio workout because you need to jump as you switch legs. Jumping elevates your heart rate and makes use of multiple muscles in your body, so you are definitely getting a full workout with this routine.
11. Farmer’s Walk
This exercise requires good balance and you may have done this move without realizing it. Have you ever carried several bags of groceries in one go with both hands at your side? That’s the idea behind the Farmer’s Walk.
With dumbbells, walk as if your hands are at your sides, but keep a steady pace. This may seem like a simple move, but it’s actually hard on your body to hold the weight in your arms while moving your legs. However, this exercise can really give your arm and leg muscles a solid workout.
12. Bridge
To achieve a full, rounded backside, perform the bridge routine regularly. Lie down with your back flat on the floor and your arms at your sides. Bend your knees but keep your feet flat. Slowly raise your hips and make sure your knees are diagonally aligned with your shoulders. Hold this position for five seconds and flex your abs. Lower your hips and repeat the process 16 times. To make this exercise more challenging, place a resistance band just above your knees as you do the bridge.
