If you’re looking to burn fat and tone your body, there’s no shortcut – you need to perform cardio workouts in order to condition your body.
But you probably know this already, and the challenge has always been getting around to actually exercise.
Cardio basically means you’re going to sustain an elevated heart rate through a series of exhaustive, fast-paced workouts; and you have to do this daily to see the best results.
Here are 7 fat burning sessions for you to start with – keep in mind that in order to burn more fat you have to keep the pace high and don’t rest between sets.
Pull-ups will work a range of muscles that make up your upper back (such as lattes, latissimus dorsi, teres major, rhomboids, etc.), and they also target other muscle groups like deltoids, biceps, and your chest as well.
Include pull-ups in an intense bodyweight workout routine to increase lean muscle and to burn calories.
You will be able to reduce belly fat in the long term and improve your body’s ability to burn fat at rest.
To do a butterfly crunch, like on your back and bring the soles of your feet close to your body, with your knees bent out to the sides.
Put your hands behind your head and align your elbows with your ears. Contract your stomach muscles and keep your back flat on the floor, and as you exhale, curl up off the floor towards your legs.
Lower your body to start position, and do this ten times.
To do a side-to-side, again, lie on your back and bend your knees with your feet flat on the floor.
Keep your arms at your sides and as you exhale, contract your abs and slide your right hand towards your right foot.
Do this with your head and neck properly aligned and your lower back pressed firmly to the floor.
Return to start position and do it 10 times, and switch sides. Crunches will give you flatter abs in just two weeks but keep at it for as long as it takes.
A good bench press won’t only test your mettle, it will also set your lungs and heart on fire. It engages your pectoralis major and minor, anterior deltoid, triceps brachii, serratur anterior, and coracobrachialis muscles.
The bench press is a fundamental exercise for developing upper body strength.
To start, you need a spotter present. Add your body weight to a barbell during the bench press portion, and superset the bench press with several chin-ups, at least 5.
Complete a total of 8 sets for each workout, and rest when needed in between sets – this will help to maintain form.
It should take you 10 minutes to complete the total 16 sets (8 sets of chin-up and 8 sets of bench).
If you can’t complete the sets in 10 minutes, just stop and record your final number, and try to beat it the next time.
Jumping ropes aren’t just for kids in the playground; they are a full-body workout with plenty of fat-burning potential.
Begin by controlling your speed through short skipping sessions, and try to keep your arms still at your sides as you rotate your wrists to spin the rope.
You should jump just high enough to clear the rope, and make a soft landing on the balls of your feet, already angling to spring back up again on the subsequent rotations.
When you finally gain control, there are dozens of rope moves you can try (such as the high-intensity interval routine.
Dumbbell Step Ups
You need a pair of dumbbells and a raised platform to perform this exercise. You can also use an exercise bench, a stair, or a small stool.
Basically the higher the platform, the more intense the workout. Grab a dumbbell in each hand and stand in front of the platform with arms loosely hanging at your sides and palms facing your body.
Lift your right leg and place your foot flat on the platform, and then push through your heel and get your left foot next to your right.
You can then step back down and start with your left leg, and keep your back straight during the exercise.
Dumbbell step ups target a number of muscles, including the quadriceps, the gluteus maximus (butt muscle), calf muscle, and the muscles on the inside of your thighs.
You’ll also be able to work several stabilizing muscles in your back, core, and around your hips.
Get running for at least 30 minutes with an easy place to start off (5 mph). Although you won’t be able to spot train specific areas, you can burn fat all over your body just by using a treadmill.
It also allows you to modify intensity, and the harder you go, the more calories you burn.
Seated Barbell Military Press
The seated barbell press gives you great back support and it allows you to concentrate on the details without exerting your core or the rest of your body.
Sit on a bench and get your back firmly supported in a squat rack, and position a barbell at a comfortable height, just above your head.
Grab the barbell with your palms facing forward and lift it up above your head by locking your arms, and hold it at shoulder level right in front of your head. Exhale as you lower the bar down, and repeat.