Easier to lose weight
These 5 exercises boost fat burning
© Friends Stock / Adobe Stock
In addition to a change in diet, some exercise is also important if we want to lose weight. With these 5 exercises you can lose weight more easily!
You have already adjusted your diet – now all you need is the right sport to achieve your weight loss goal? Then we have good news for you: There are some strength training exercises that you can use to really get your fat burning going! The secret: The exercises are carried out in short and intensive intervals. This training method is also known as HIIT (High Intensity Interval Training) and not only helps to burn fat, but also to build muscle.
Exercises with your own body weight are particularly effective and practical. You can easily do this at home and you don’t need any other tools. You can also build your own workout sequence from the training. The following applies: The fitter you are, the more reps you should do at an increasing pace.
5 exercises that will make it easier for you to lose weight
Want to get started right away? Fine! Here are the exercises for your future workout. You should do the workout at least two to three times a week to achieve the greatest possible effect.
1. Jumping Jack © Antonio Diaz / Adobe Stock
It’s hard to believe, but the good old jumping jack, often referred to today as Jumping Jack, is a super effective full-body workout. Legs, arms, torso and torso can benefit from it. This is how the exercise works:
- First, stand up straight with your feet together. The arms hang at the sides of the body.
- Now jump up, opening your legs so that you land again with your legs apart. Bring your hands together over your head at the same time as you jump.
- Hop back to the starting position. Perform the movement dynamically and without stopping – at least 20 times.
2. Climber © Prostock studio / Adobe Stock
The climber is a great exercise for the legs and buttocks. But the abdominal muscles also have to work properly for mountaineers. This is how the exercise works:
- Get into the push-up position: your hands are shoulder-width apart, your buttocks and torso tightened. Make sure your back is always straight.
- Now bend your right leg and pull it as close as possible to the front of your right elbow.
- Put the leg back and initiate the same movement parallel to it on the left side. Keep your hands on the ground the whole time. Repeat both sides 20 times.
3. Plank © gstockstudio / Adobe Stock
We train with the forearm support, also known as the plank Belly, back, arms and buttocks. Unlike the other exercises, this one is static – so you get into the right position and hold it. Here’s how the plank works:
- Lie on the floor and first support yourself on your forearms. The elbows are roughly below the shoulders.
- Then push yourself up with your feet as well. Make sure your bottom stays up and your body forms a straight line. Beginners should hold the position for about 15 seconds, advanced users for at least 20 seconds.
4. Burpees © undrey / Adobe Stock
With burpees you effectively train the whole body, because they actually combine three different exercises: the stretch jump, push-ups and squats. Come at Burpees chest, abdomen, back, legs, buttocks and arms for use. How to do the exercise correctly:
- First you stand up straight. Now come into the push-up position with a jump: that is, place your hands firmly on the floor and jump your feet backwards.
- Make sure your body is in a straight line and do push-ups. Briefly lower the upper body.
- Straighten your arms and push yourself off the floor. Then jump off directly with your feet and try to land in a crouch as close to your hands as possible.
- Push off the ground powerfully with your feet and jump up. You stretch your arms out over your head. After the jump, you should land standing up. Do the whole movement 20 times.
5. Lunges © Gerhard Seybert / Adobe Stock
Particularly the legs and butt enjoy lunges. Advanced users can also integrate dumbbells during the simple exercise. And so it goes:
- Stand up straight and take a big step backwards, your back foot on tiptoe. The toes of both feet also point forward, the upper body remains upright.
- Bend your back knee until it almost touches the floor while keeping your upper body straight. Then push yourself back up in a controlled manner. Repeat with the other side. Both sides 20 times.
Sources used: healthline.com, prevention.com