Ladies (and gents), is there anything that’s as stubborn as stomach fat? If your answer is no, you probably haven’t tried some of these exercises to lose fat.
Across the globe, about two billion people are overweight. That’s nearly a third of the world population. Obesity comes with negative health effects such as cardiovascular diseases and type 2 diabetes.
But you knew this already. If you’re overweight or just have some extra fat, you may be looking for ways to drop the pounds. You know that exercise can help, but you want the most efficient workouts around or some that can be done anywhere, at any time.
Ready to lose weight and feel more confident? Then look no further. This guide will cover some of the best exercises to lose fat.
Although no workout can directly target fat, the following exercises shred through burning a lot of calories. In addition, you’ll lose weight in other problem areas to!
Named after the physiologist who invented the exercise, burpees put every muscle to the test. Although this exercise has a silly name, it leads to some serious results. That’s why you’ve probably heard of the dreaded burpee even if you’re new to the workout scene.
To perform a burpee, start on your feet and drop down to a squat. Push your legs out until you’re in a plank or push-up position. Pull your feet back into a squat and jump to your feet, leading with your arms.
It sounds simple, but you’ll be feeling the burn in just a few reps. Since you’re working every muscle with burpees, it’s one of the best exercises to target all areas and lose fat fast.
2. Russian Twists
Looking for something less intensive? Start with Russian twists. By twisting your torso from side to side, this exercise gives you a great core workout.
All you need is a medicine ball and a workout mat — or at least a cozy floor.
Take a seat and raise your feet off the ground. Remember to keep your knees bent and lean back about halfway to the floor. Now hold your weight with both hands, but don’t squeeze it against your chest.
Twist your torso to one side, as far as you can manage, then twist to the other side. That’s a rep! Posture is key with Russian twists, so take care to situate yourself the correct way before really going at it.
3. High Interval Intensity Training
More and more research suggests that high interval intensity training, or HIIT, is the fat loss exercise. A cumulative study discovered that people who incorporate HIIT in their workouts lose more weight, up to 28.5%. So what’s the secret?
HIIT increases your body’s metabolic rate, which means you’ll burn calories even after the workout.
Rather than a moderate, steady workout, HIIT relies on intense exertion and low downtime. Basically, you push your body as hard as you can for a brief period of time. Switch between your favorite exercises and create a versatile workout that incorporates every muscle group.
4. Medicine Ball Slams
The best thing about medicine ball slams? It hardly feels like exercise. There’s something recreational about it, sort of like playing basketball. These slams put your arms, neck, core, and more into action. They are a great explosive exercise as well!
If you’re looking for exercises to help lose fat, then this is the one. You’ll burn through the calories with this comprehensive, full-body drill.
A medicine ball slam is easy. Hold a weighted medicine ball above your head, feet spread. Use both hands to throw the medicine ball against the floor and catch it on the rebound.
Yeah, it’s basically dribbling. And yes, that still counts as exercise.
5. Resistance Training
Resistance training is a fancy way to say weight lifting. Just like HIIT, resistance training cuts through fat by increasing your metabolism and enabling muscle growth.
To get the most out of your resistance training, you need to push yourself. More weight means a more intense workout, which can really help you shed the pounds.
But be sure you don’t push yourself too hard. As a rule of thumb, you should have a professional show you the ropes. Lifting weights can be dangerous, especially if you don’t know what you’re doing.
Most people dislike cardio. For example, did you ever hear the joke about people who miss leg day? But you shouldn’t run from cardio because it’s a great way to burn the fat.
Also known as aerobic exercise, cardio comes in many forms. From treadmills to ellipticals and exercise bikes, rowing machines to exercise bikes, to playing your favorite sport or just jogging outside by the beach, the goal is to get your blood pumping.
In terms of cardio equipment, each has its own pros and cons. Find out more about cardio equipment and discover which is right for your budget and workout goals.
7. Kettlebell Swings
This is a personal favorite since it’s straightforward and not as disorienting as some other exercises. Plus, the posture is simple to get down.
To perform a kettlebell swing, bend forward slightly while standing. Both hands should be on the handle of your kettlebell. Sway the weight back between your thighs, then tense up and rock it away and upwards to about head level.
Be sure you keep a good grip on your kettlebell. You don’t want to send it flying towards the TV or fellow gymgoers!
Fat doesn’t stand a chance!
The hardest part of any exercise routine is getting started. Find the willpower to take that first step. And once you’ve started, don’t you dare stop.
Why would you stop, anyway? You’ve just discovered some of the best exercises to lose fat. When your workout becomes routine it stops being a conscious burden.
To burn through even more fat, consider changing and cleaning up your eating habits, as that is where the key to losing fat comes in.
Ready to work up a sweat? For your first order of business, make sure you have the workout equipment you need. Depending on your exercise of choice, it may be a medicine ball, a treadmill, or just a decent pair of shoes. A key element to remember when trying all these new exercises, is your recovery. Be sure to prioritize your own recovery and rest when pushing your limits. You could also add foam rolling to your cool down, or for muscle aches you can even try CBD balms.
It’s time to get out there and get started. Better health is just around the corner.