Several simple methods to reduce those extra inches.
Much of the motivation that drives many people to start exercise routines is to burn fat.
Of course, the purpose of burning fat can obey aesthetic goals, but it is no less true that in a society so used to accumulating cholesterol and carbohydrates like ours, exercises to burn lipids are also a necessity to keep fit and be healthy.
Related article: “10 psychological tricks to lose weight”
Exercises to burn fat from home
But … what to do if you want to follow an exercise routine without having to depend on the gym?
Here are a series of fat burning practices that can be done with little equipment. It is advisable to perform at least 3 of these exercises in an exercise session, and make our week include 2 to 4 exercise sessions on non-consecutive days.
The burpee is an excellent exercise to keep several muscle groups in the body in shape while burning fat at the same time. It is composed of 3 exercises that are combined.
First, we squat down so that the palms of the hands are firmly resting on the ground and making the knees be folded just below our chest while we keep the tips of the feet in contact with the surface of the place where we meet. Then, we breathe out while we make our legs “jump” and stretch backwards, so that in a single movement we are in the position of doing push-ups, with both legs straight and almost together.
Once this is done, we do a push-up, we jump again to return to the initial position in which the legs are bent, and from that position we jump up as much as we can, taking our hands off the ground and raising our arms. Then we repeat the whole process.
To begin with, we can perform this exercise in 3 sets of 15 repetitions for each training session. As we progress, we can progressively do 4 sets of 20 repetitions.
Squats are the quintessential fat-burning exercise, as they work the largest muscle groups in the human body.
How to do them?
To perform them well, however, the ideal is to do them in such a way that we cannot perform more than 20 repetitions in a row without falling exhausted. That is why, although for beginners it is good to practice them before without using weights, the ideal is to use a dumbbell to make them more difficult.
To perform a squat, we stand up, we separate our feet so that there is a little more space between them than the distance between our shoulders and the toes are parallel to each other. Then, keeping our gaze straight ahead at all times, we flex both legs at the same time and lower everything we have from the waist up until our thighs are parallel to the ground. If we want to use a weight, this is the time to hold it with both hands and hold it while letting the arms hang forward.
Once this is done, we return to the initial position by slowly getting up and using the glutes. We continue doing this sequence of actions as many times as repetitions we want to do.
It is very important to perform this exercise without bending the back and avoiding that our knees are much more advanced than the tips of our feet.
3. Kettlebell swing
For this exercise it is necessary to use a ketlebell, also known as a kettlebell, or a normal dumbbell (although the first option is better. The weight of the weight should be slightly above the weight that we can lift by raising a straight arm to the front until it is horizontal with the ground and with the palm facing downwards.
How to do this exercise?
Performing this exercise is simple. First, we place the weight on the ground right in front of us, stand up, and keep our feet slightly more apart than our shoulders are, with the tips pointing slightly outward. Next, we bend our knees and lower ourselves keeping our back straight, just as we would in a squat, and grasp the table firmly with both hands keeping the palms pointing towards us (or to the sides, if we are using a normal dumbbell).
Then, tightening the chest muscles and without bending the back, we raise the trunk slightly. At this moment we will begin to perform the series: with a forward “hip strike”, we make the upper part of our thighs and the lower part of the trunk push up the arms that hold the weight, which must move like a pendulum until get horizontal with the ground. When the arms begin to swing back towards us, we bend our knees keeping our back straight and we prepare to give another hip blow.
We perform 3 sets of 20 repetitions in this way, resting for a minute and a half between them. If it involves too much effort, we can rest a few seconds more or lower the weight of the dumbbell a little.
4. Pelvic lift
Lying on our back, we bend our knees just enough so that the soles of our feet are firmly on the ground.
Then, leaning on our shoulder blades, we raise the pelvis until our legs form two 90 degree angles. We repeat this process 15 times, rest for a minute and do another series of 15, up to 4 times.
5. Running with the Tábata method
Running for more than 40 minutes at a jog is not the most effective for burning fat. If you want to see good results in a short time, a very good option is the Tábata method, with which we will only need to run for less than 20 minutes … yes, getting very tired.
What is this method to burn fat?
To run and burn fat using the Tábata method, the ideal is, first, to warm up by jogging for 5 or 10 minutes. Then we’ll sprint making the most of our muscles for 20 seconds, and right after that we’ll “rest” by jogging for 10 seconds. Once the rest time has passed, we sprint again for 20 seconds, and so on. The goal is to do 6 to 8 sprints running to the maximum, and once this is done keep jogging for 5 minutes to allow the body to adapt to calm again.
The Tábata method is a resource that makes us demand a lot from ourselves, but it can be used by anyone without health problems related to the cardiovascular system. Of course, before and after each session it is necessary to hydrate very well, and it is advisable not to do this exercise on two consecutive days; It is advisable to rest for a minimum of 48 hours before using the Tábata method again.
This is not exactly a fat-burning exercise, but it helps to tone and keep many muscles in the body in shape through a very simple exercise. Plus, it doesn’t need any special equipment, so it can be done almost anywhere.
How is this exercise done?
To do this, we stretch upside down on a flat surface keeping the body straight and then we rise just enough so that the elbows and forearms are firmly supported on the floor, parallel to each other, while we force the abdominals so that the thorax, that has been tilted, is rigid. In this way, we put all our weight on our forearms and the balls of our feet, and we endure. At first, we can try to hold on like this for 15 seconds. If we find it very easy, we can try to hold on like this for a minute and a half, two or three minutes.
In addition, to complicate this exercise and multiply its potential for toning, we can raise our legs slightly, alternately taking them off the ground and projecting them backwards while keeping them rigid.
We can do this exercise 3 or 4 times, resting for a minute and a half between each series.
And what about diet?
None of these exercises to burn fat will be effective if we just do them completely neglecting our diet. In order to eliminate gauze from our body, it is very important not to overindulge in carbohydrates and also regulate the fat in the foods we eat, although it is very important to include fatty foods in our diet as long as they are healthy (such as nuts) and let’s not abuse them.