0
0
Fat-burning exercises are among the best methods to reduce excess body fat. When you choose cardio exercises like running, swimming, or cycling, your body burns excess calories through fat oxidation. If you’re wondering about effective fat-burning exercises, you’ve come to the right place! This article will help you understand the secrets of body fat burning and recommend 10 effective exercises to help you find the most suitable workout for you!
1. Jump Rope
Calories Burned: 667–990 calories/hour (at 120 jumps per minute)
Jump rope is excellent for developing coordination, strengthening calves, ankles, and core muscles, improving posture, and enhancing cardiovascular endurance. It also helps build bone density and prevents bone loss and osteoporosis. Ideally, the best way to start jumping rope is at a slow pace, completing one set within 20 to 30 seconds.
Once you master the wrist movement and timing, you can increase speed and duration to burn more calories.
2. Sprinting
Calories Burned: 639–946 calories/hour
Whether you’re on a treadmill, track, or sidewalk, sprinting involves running at maximum speed to ensure your internal engine is working at full capacity. “Sprinting is like an all-out effort exercise that consumes massive power from your glutes and hamstrings.” By alternating between maximum effort and recovery periods, you can enhance cardiovascular endurance and promote fat burning. For optimal energy use, sprint for 20 seconds, followed by a recovery period at half intensity for twice the duration (40 seconds).
TIP: To increase calorie burn, try sprinting uphill or on stairs. Fighting against gravity further increases the intensity of the workout.
3. Boxing
Calories Burned: 582–864 calories/hour
Boxing is an exercise that works your upper body and core without heavily impacting your legs. It’s ideal if you can’t jump or experience knee pain during jumping exercises. According to research published in the “Journal of Muscles, Ligaments and Tendons,” boxing has been proven to improve heart health, strength, agility, balance, coordination, upper body fitness, and aerobic capacity.
Hitting something during boxing practice can greatly relieve stress. Start by learning common boxing moves (such as jabs, crosses, hooks, and uppercuts), and be prepared to incorporate squats and lunges.
TIP: Learn hand techniques before adding footwork, and reduce rest time between sets. Practice for 90 seconds with 30 seconds rest to increase intensity.
4. Spinning
Calories Burned: 568–841 calories/hour
Cycling is excellent for preventing heart problems and strengthening knees and tendons. It’s a great alternative if you experience knee pain from running or are recovering from knee issues. According to a study published in the “Journal of Education and Training Research,” spinning training is particularly effective at reducing body fat while improving both aerobic and anaerobic function. Maintain good posture while cycling (chest up, shoulders down and back straight).
TIP: Try instructor-led spinning classes to ensure proper timing of exercises. If cycling alone, alternate between one minute of high-intensity exercise and 30 seconds at a slower pace.
5. Jogging
Calories Burned: 566–839 calories/hour (at a 10-minute mile pace)
Running is one of the most effective fat-burning exercises primarily because, besides working large leg muscles, it has high impact! During running, you must exert effort to push your body weight off the ground. If you’re just starting to run (or if running at a steady, prolonged pace strains your ankles or knees), choose interval running training, alternating between light jogging and walking.
TIP: If you’re new to running, use a 1:2 work-to-rest ratio. Run at a strong, steady pace (about 70% effort), and you’ll continue burning more calories throughout the remainder of the day.
6. Kettlebell Circuits
Calories Burned: 554–822 calories/hour
Kettlebell circuits or compound exercises combine strength training with fat-burning benefits. Lifting kettlebells keeps your heart rate elevated while building muscle and burning fat!
According to findings published in the “Journal of Strength and Conditioning Research,” kettlebell training has been proven to improve overall strength and boost metabolism. The key to effective kettlebell training lies in: “including squats, swings, pushes, pulls, and core movements for a full-body workout.” It’s recommended to alternate between upper and lower body exercises so you can continue for longer periods before exhaustion.
TIP: Use kettlebells for HIIT training: work for 1 minute, rest for 30 seconds, then repeat.
7. Rowing
Calories Burned: 481–713 calories/hour (at approximately 150 watts power)
Rowing engages your entire body – hips, glutes, back, core, and arms. It’s particularly effective for strengthening back muscles. As a full-body exercise, rowing allows you to burn fat while building muscle.
According to research published in the “Annals of Rehabilitation Medicine,” rowing can help reduce body fat and boost metabolism. Proper form is crucial (and easy to miss): For each pull, 1) push legs back first, 2) lean torso back about 45 degrees, 3) pull arms toward chest, 4) extend arms forward past knees, lean torso forward, 5) finally return legs to starting position. This completes one continuous motion.
TIP: For maximum fat-burning benefits, alternate between one-minute intense rowing intervals and 30-60 seconds of active rest with squats, push-ups, and planks.
8. Dumbbell and Kettlebell Training
Calories Burned: 476–705 calories/hour
Using kettlebells or dumbbells is one of the most effective exercises you can do to work your core and improve posture. Kettlebell exercises are full-body movements that help build strength. To truly burn calories, you should have enough muscle mass to support your body weight, particularly in muscles like the glutes. Keep the weights at your sides, shoulders down, back and glutes tight, chest open, and shoulders and hips square.
9. Stair Climbing
Calories Burned: 452–670 calories/hour (at 77 steps per minute)
If sprinting stairs doesn’t appeal to you, walking uphill can still burn necessary calories effectively. Climbing stairs burns substantial calories and works legs and glutes, muscles that really need strengthening after a full day of work.
According to research published in the “British Journal of Sports Medicine,” stair climbing not only promotes weight loss but also helps reduce cholesterol and improve anaerobic exercise capacity.
TIP: Whether you’re climbing office stairs or running in town, stair climbing forces you to work against gravity and strengthen muscles. To increase intensity, carry light dumbbells in each hand to engage your upper body!
10. High-Intensity Interval Training (HIIT)
Calories Burned: Approximately 450 calories/30 minutes
HIIT is a “training pattern” that involves combining different exercises or focusing on one movement, achieving intense training through brief rest periods. For example, doing short periods (20 seconds, 30 seconds) of intensive anaerobic exercise, followed by brief rest periods (20 seconds, 30 seconds, 1 minute…) in an interval pattern.
When is the Best Time for Fat-Burning Exercise?
The optimal exercise time varies by individual, but morning exercise is generally recommended as it can help boost metabolism and increase energy at the start of the day. However, many people achieve good results exercising in the afternoon or evening. The most important thing is to choose a time that works best for you to ensure consistency. Fat burning requires time and persistent effort. Regular exercise is more important than exercising at a specific time. Establishing a stable exercise routine is crucial for reaching fat-burning goals.
Fat-Burning Secret: Ensuring Rest
While exercising to burn fat, healthy eating habits help maintain weight and body composition. Additionally, ensuring adequate rest and sleep supports fat burning and recovery. Sufficient sleep is key for muscle repair. When you sleep, your body releases growth hormone, promoting muscle repair and growth. Try to maintain good sleep habits and ensure adequate rest each night. Therefore, even though quick fat-burning results are tempting, professional fitness trainers typically advise against doing high-intensity fat-burning exercises every day.
