Okay, summer is coming up and you want to burn fat fast. So you might be wondering, what is the best way to burn fat efficiently and effectively?
Now, the meaning of “burning fat” naturally is not just exercise. Nutrition, of course, and the foods that you eat all play a role in burning fat and weight loss.
For today, I will just be going over the exercise and workout portion of how to lose belly fat!
Let me let you in on two important secrets when it comes to burning fat quickly.
Steady-state cardio (aka running for hours on the treadmill or elliptical) will NOT burn fat.
Now, I’m not saying to neglect this form of exercise altogether because it does have some health benefits as well. But if your fitness goal is to burn fat, then steady-state cardio is not the move.
You cannot spot reduce fat!
We all want to reduce fat in specific areas of our body (especially stomach fat), but unfortunately, we are not able to target certain regions.
We can’t wake up one day and say, “Hey belly, you are going to get smaller today during this workout.” Although, I do wish this were the case.
So, with all of that being said, the most effective way to burn fat is by doing something you’ve probably heard before…
The reason why HIIT is SO effective is because of the post-recovery period. This is when you still burn calories even after you have finished your workout!
This would not be the case if you were doing steady-state cardio.
Not only that, but you can do HIIT in such a short amount of time that it makes it easier to smash out your workout for the day.
And let’s be real, we don’t have that many hours, nor the motivation, to spend exercising each day.
HIIT also allows you to build lean muscle while doing exercises that burn fat fast.
Now, I’m not saying that you will lose the belly fat in a week or two, but if you do stay consistent, you will notice your body fat percentage start to drop.
Here is a quick 25-minute HIIT workout that requires NO equipment – just you and this screen 😉
You can do these fat burning exercises at home or at the gym! It is completely up to you.
If you do want a workout program that you can do specifically at home, you can check out this workout!
Interval Time: 30 seconds on, 10 seconds off
(psst.. here is my recommended interval timer! It’s free and super easy to use!)
Rest Time Between Sets: 1 minute
Number of Sets: 3-4
Sorry about the burpees up there, you know I had to add those in.
Alright, let me explain how to do each of these exercises!
Alright, we are going to start off on a strong note with some burpees!
For this exercise, I suggest doing a cardio burpee. This is when you lower your whole chest to the floor during the push up phase of the exercise.
To do the burpee, start by standing shoulder-width apart. Perform a jump and then lower your hands to your yoga mat.
Kick your feet back to go into a high plank position and then lower your chest to the floor as fast as you can.
Once you do this, kick your knees into your chest and jump back up to start all over again!
Get ready for a major quad burner!
Start by placing your feet shoulder-width apart. While squeezing your abs tight, bend your hips back to lower yourself into a squat.
Once you have reached the bottom of your squat, drive power through your legs to jump up!
This movement should be explosive and you should be jumping as high as you can!
When coming down, make sure you land from your toe to your heel. Try to land as softly as possible so you do not injure your knees!
To do a push up, start in a high plank position. This is where your palms are on the floor with your shoulders directly in line with your wrists.
Your legs will be full extended with your toes on the floor.
When you are in the high plank position, make sure your head and spine are all aligned. Do not drop your hips or neck!
Then, you will lower your chest to the floor, using your arm and back muscles. Try to get your chest as close to the floor as possible!
If needed, you can also do a modified push up where you go on your knees instead of your toes. Both versions are great!
Keep your core tight during the entire exercise so you can control your movements while still going at a decent speed!
Ah, the classic bicycle crunches. This exercise is great for your oblique ab muscles!
Start by laying flat on your back on your yoga mat.
Place your hands behind your ears while bending your elbows. Bring both knees to a 90-degree angle off of the floor.
To do the crunch, bring one elbow to the opposite knee while straightening the other leg.
So, for example, your right elbow should meet your left knee in the middle of your body as your right leg straightens without touching the floor.
Repeat this on the other side and go as fast as you can, while still keeping your correct form!
Have you ever been skiing before? This exercise is the basic movement that skiers do on the slopes but without the actual skis.
Start with your feet close together standing up. Bend your knees slightly to gain momentum to jump to the opposite side.
Bring your arms and elbows backward to help propel your movement to the side as you jump!
Make sure to bend your knees when you land from your jumps. If you land with straight knees, you risk falling over or hurting your knee, and we don’t want that!
Okay, so for this exercise, you will start standing up!
Place your hands at tabletop height and bring one knee to your hands. Keep alternating knees as you jump up and down!
Once you do 10 of these high knees, hinge your hips backward and place your hands on the floor.
Kick your feet back to go into a high plank position and perform 10 mountain climbers!
To do this, bring one knee to your chest at a time, making sure to squeeze your abs.
This is a great cardio combination exercise that will get your heart rate up!
Alright, we are almost done here friends.
For this exercise, start in a high plank position. Do NOT raise your hips while in this position. We want to keep our bodies as flat and straight as possible.
Place your hands directly under your shoulders.
Then, bring one hand to the opposite foot while lifting your hips straight up to the ceiling.
Try to not twist your hips or bend your knees too much while doing this and only bring your hand as far as you can go!
For some people, that means their hand reaching their toe, but for others that could mean their hand only reaching to about their knee – and that’s okay!
Never compromise your form!
Don’t forget to repeat with the opposite arm!
To do this exercise, you will start by doing a normal squat. Bring your hands behind your ears and bend the elbows.
Now, to come out of the low part of the squat, bring one knee to the opposite elbow for a twist when you stand up! This is a standing oblique crunch.
Then, go back down into a squat and repeat!
Welcome to the LAST exercise of this HIIT workout to burn fat! Let’s get right into it so you can be on your way.
For this exercise, start in a high plank position.
Keep on hand on the floor as you bring the other hand to tap the opposite shoulder! Keep your core tight so your hips do no sway back and forth.
So, your right hand should be going to your left shoulder and vice versa!
You want to make sure your body stays as flat and still as possible so that your hand is the only thing moving.
Congrats, friend! You have made it to the end of the workout! Give yourself a pat on the back for this one.
Now, although this step is not necessary, it is a good idea to get some protein after an intense workout like this one.
A simple protein shake will help your muscles recover bigger, stronger, and faster (just in time for your next workout haha).
Do this workout at least 3 times a week for the next 4 weeks! You will see the results if you are consistent and continue to push yourself.
If you want some more workouts, you can go ahead and check out any of. the links below! Happy sweating 😉
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