9 Workouts to Burn Body Fat Fast
Style My Soul Explores ….
“What is one type of effective workout that helps people burn body fat fast?”Resistance Leg Exercises
Resistance exercises that target the glutes and quadriceps can help burn body fat. The gluteal muscles are the largest muscle group in the body, so exercising these muscles is one way to lose weight from excess fat.
Combining resistance bands with squats or lateral leg raises can be easy to add to your routine. Also, if you exercise before eating, you utilize energy reserves (i.e., fat) more quickly.
Michaela Ramirez, MD, Founder, O My Gulay
Walking Lunge
The lunge is the go-to unilateral leg exercise because it works almost all of your leg muscles and raises your heart rate once you start walking. Maintain good posture while lunging, especially if you add weight to the exercise.
By engaging your core, keeping your chest up, looking forward, and driving up into the next step, you’ll get more out of the movement. If you don’t have much room, try switching between reverse lunges.
Rene Delgado, Founder and CEO, The Indoor Golf Shop
Yoga
Yoga is one example of a mind-body workout you might not immediately associate with fat loss, but it is essential for building balance, increasing flexibility, and reducing stress. You will discover a style of yoga that suits you because there are so many variations, from brisk and quick to slow and stretch-focused.
Yoga is similar to low- to moderate-intensity exercise in that you can practice it without exerting yourself too much. Try out your yoga abilities at least once a week at the very least, and we promise you’ll be amazed by the results.
Paul Somerville, Editor-in-Chief, Electric Scooter Guide
Cycling
Cycling is a good way to maximize your calorie and fat burning. It is a great, easy aerobic activity, a good workout, and it helps you lose weight and belly fat. 500 calories can be burned in an hour of riding, and of course, the number of calories burned can vary between 400 and 1000 per hour based on activity and rider weight.
According to research, riding in the morning, ideally on an empty stomach, burns fat 20% faster and more efficiently. Last but not least, enjoy both your riding and weight-loss journey instead of stressing yourself out and taking it as a burden.
Alex Constantinou, Managing Director, The Fitness Circle
Swimming
Swimming is a great workout that combines cardio and strength training in one low-impact activity. Water introduces resistance, requiring you to engage more muscles to move more effectively and efficiently consume oxygen.
Since your body’s natural temperature is 98.6 degrees, just working out in the water, which is roughly 78 degrees, will help you burn even more calories than you would on land. Swimming is a fantastic total-body workout for developing strength and endurance, as it also uses your legs, arms, and core to keep you afloat.
Dean Lee, Head of Marketing, Sealions
Weight Lifting
A pound of muscle is believed to burn almost three times as many calories as a pound of fat, according to some scientists. You will gain muscle mass when you lift weights more frequently, as long as you follow a progressive overload strategy, which involves gradually moving up to higher weights over time.
This will make you a more effective calorie and fat-burning machine. Given that you burn energy both during and after exercise, strength training makes sense as the best fat-burning workout, according to Stacks.
Hamza Usmani, Head of Content, Believe Money
Interval Training or HIIT
One type of effective workout that can help people burn body fat fast is High-Intensity Interval Training, or HIIT for short.
HIIT involves short bursts of intense exercise followed by brief periods of rest or active recovery. These workouts typically last for around 20–30 minutes, making them ideal for people with busy schedules.
During a HIIT workout, you will push your body to its limits, which helps to increase your metabolism and burn calories long after the workout is over. We know this as the afterburn effect, which can last for up to 24 hours after the workout.
Some examples of HIIT exercises include sprints, burpees, jumping jacks, climbers, and squat jumps. We can perform these exercises with just your body weight, or you can incorporate weights or resistance bands for an added challenge.
It’s important to note that HIIT workouts can be challenging, so it’s essential to start slowly and gradually increase the intensity as your fitness level improves.
Isaac Robertson, Co-founder, Total Shape
High-intensity Burpees
As a busy executive in a fast-growing media company, I rarely get enough time to hit the gym. As such, I rely on at-home workouts I can comfortably do in a few minutes. Therefore, I would recommend high-intensity burpees for folks who want to blast fat.
Now, there are many versions of burpees that vary in terms of intensity. The version you choose should be determined by your fitness level or the status of your joints. But if you are perfectly healthy and fit, consider the high-intensity version that incorporates a jump and a push-up as part of the process.
Do three sets of these burpees, and soon enough, your heart rate will become so elevated that it will be much easier to burn fat even when you are resting.
Young Pham, Founder and Project Manager, Biz Report
Running
Running is one of the best and simplest methods to burn calories, and you can do it without a treadmill, whether or not you like it. Just put your shoes on and start walking. The minutes and miles will go by more quickly if you run in intervals, picking up and slowing down your pace.
Run in fartleks, which is Swedish for “speed play,” when you quicken your pace after passing each subsequent street lamp or water hydrant and then slow down afterward. Changing up your workouts is the best way to burn calories while running. Your body won’t have anything to adapt to if you do the same routine every week.
Tiffany Payne, Head of Content, PharmacyOnline.co.uk
