A set of the best exercises for burning fat

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Excess deposits on the body is a problem for many people. However, in order to get a taut figure, you need to properly plan a workout designed for maximum weight loss. You should choose an effective set of exercises, which includes the best exercises for burning fat at home. Combining daily increased workouts with proper nutrition, you can achieve stunning results..

Fat Burning Workouts

The best method to combat body fat is a combination of strength and cardio workouts. This complex will help build muscle mass, increase body stamina and tone. The main thing is to evenly distribute the load on all muscle groups in order to acquire a beautiful figure in a relatively short time. What workouts burn fat the fastest:

  • aerobic;
  • power;
  • interval;
  • gymnastics.


Bodybuilding is often associated with training in the gym, but you can do it at home. Strength exercises for quick fat burning are suitable for both women and men, but the loads should be different. Girls should take dumbbells weighing 1-1.5 kg, and men – depending on their physical fitness. If the training takes place at home, and the athlete does not have suitable accessories, you can use improvised means (water containers, long sticks, etc.) The most energy-intensive exercises for burning fat:

  1. Bench press. Lie on your back (on a rug or bench), pick up the barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 reps (60 seconds break).
  2. Squats Pick up dumbbells and squat with them. Feet apart slightly wider than shoulders. Do 3 sets of 9 times, with a break of 75 seconds.
  3. Lunges with dumbbells. Duration: 4 sets of 6 reps per leg.

Dumbbell Lunges


Cardio loads will help you quickly lose weight and strengthen your heart muscle. Choosing the most effective exercises for burning fat, the girl gets a slim figure in a short time. What aerobic loads are considered the most effective:

  • run;
  • bike;
  • fast walk;
  • jump rope;
  • jumping
  • fitness classes in the hall;
  • dance.

Fat burning exercises

Strengthened training aimed at splitting adipose tissue will help to get a slim figure. The main thing is to choose the most energy-intensive exercises in order to achieve the desired effect after a month of training at home. What loads should be performed:

  1. Raising legs. Exercise helps to tighten the hips, buttocks, abs. You should lie on your back and raise your legs perpendicular to the floor, holding them together. Make a circular motion, then lower it. Perform each action smoothly to feel muscle tension 10 times.
  2. Flexion. Lie on your stomach, stretch your arms forward. At the same time tear off the legs and arms from the floor, balancing on the muscles of the press. The loin bends at this time. Hold for a couple of seconds, then relax. Do 12 times.
  3. Strap. This is the best exercise for burning fat, strengthening the muscles of the hands, shoulder girdle, abdomen, hips. You need to stand on your elbows and rely only on the toes of the toes. Hold the position for 10-12 seconds. Relax. Repeat 8 times.

Exercise plank


The pool is a great place to lose weight. Swimming strengthens health, burns calories, helps normalize metabolism, tightens each muscle (without stress on the joints). Why can this process replace workout? Water is many times denser than air, so it creates additional resistance to the muscles of the hips, arms, buttocks and abdomen. Thanks to this, a person receives energy exercises, loses calories, builds up muscles. The most fat burning exercises in the pool:

  1. Interval training. You should swim at a maximum speed of at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
  2. Leg lift. Lean against the side of the pool (close) and grab hold of it with your hands. Raise your legs 90 degrees while holding them for a few seconds. Do 8-12 times.


Studies show that these exercises increase bone density, prevent the risk of injury, and improve joint strength and flexibility. Plyometry (training using jumps) is the execution of movements that stretch the leg muscle before it contracts. Thanks to intensive aerobic exercise, excess weight goes away very quickly. The best exercises for burning fat:

  1. The feet are slightly wider than the shoulders, the knees are slightly bent, the arms are brought back (readiness to jump). You need to jump sharply up as high as possible, raising your arms vertically. Chest put forward. Gently land on bent knees. Do 10 reps.
  2. Jump on the steps. You can use the stairs in the stairwell, step or any strong box. You need to put your right foot on the step. Then in the jump constantly change legs, without losing pace. Duration: 2 minutes..
  3. Jump rope. Jump for 6-8 minutes. Take a break of 3 minutes and repeat.


These exercises help to pump up the ass, make the hips and buttocks elastic. To lose weight and acquire attractive forms, you should give a load on the body at least 3-4 times a week. Below are the best workouts for burning fat with squats:

  1. Classes with dumbbells. You need to spread your legs wider than the shoulder girdle and squat, stretching the buttocks back as far as possible. Repeat 12-16 times.
  2. Cross lunges. Stand straight, leaning on your left leg. The hips and knees are slightly bent. Bring the right leg far to the left to form a cross with the left leg, crouch down. Alternate legs. 1 minute.

Girl crouches


This exercise combines squats, push-ups and high jumps performed at a fast pace. Burpy gives a load to all muscle groups, which makes the process of weight loss very effective. How to do it? There are several options for burpies of varying complexity:

  1. The classic exercise is performed as follows: a person does push-ups, then puts his legs close to his hands, pushes off the floor and jumps up.
  2. Beginners skip push-ups or jumps.
  3. Advanced athletes can add obstacles (jump forward or sideways), pick up dumbbells.
  4. To achieve the desired effect, perform at least 6 times.

Novice athletes can face difficulties performing complex movements. Therefore, people who have never been to the gym and want to work out at home need a good example. By repeating the exercises for the trainer in the video, you can increase the effectiveness of the training and relieve yourself of the risk of muscle and joint stretching. Thanks to the training videos, each athlete will perform exercises without errors.

Fat Burning Exercises

Fat Burning Workout At Home For Girls

Special exercises for burning belly fat

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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