Find yourself endlessly searching for the best ways to alter your exercise and diet routines? You’re not alone! Working out regularly and seeing little results can be super frustrating, time consuming and can even put you off the idea of returning to the gym.
But relax, take a deep breath, we’re here to help you go further on your fitness journey.
First things first, the absolute best way to burn fat is by following the rule you’ve probably all heard before… and that is ensuring your calorie consumption is less than the amount of calories you burn throughout the day. In short, you eat less than you burn.
So, to prevent you from having to spend hours on the treadmill, spinning bike and other cardio machines (although these can be really beneficial when performed sparingly), you want to aim to be performing exercises that aid you in achieving your body goals, while burning the most calories in the least amount of time.
With that being said, here are 5 top exercises to help you on your way:
Yes, the dreaded burpee! A lot of people’s worst nightmare, and it’s easy to see why when you break down the move. It combines a plank, push-up, squat and jump all into one, although quick to perform they can really take it out of you. So whenever you have some spare time at the end of your workout, you know what exercise to perform.
The battle ropes, another exercise that people tend to dread and if you’ve ever given them a try you’ll know why! These stand out when looking for exercises that boost the metabolism, not only that but they work your core whilst building lean muscle and toning your arms and shoulders. A must in any HIIT circuit and the best thing is that you can keep the exercise interesting by performing them in a number of different ways, try big and small alternate arm swings, swinging with your hands together or even round in circles.
Great for revving up your metabolism when performed by themselves or with weights for a bit of resistance training, either way a great calorie burner. Don’t be afraid to ramp up with heavy weights on this one, it will improve the calorie burn and if you can’t hold onto them any longer all you have to do is place them down next to you until you’re ready to go again.
Another great calorie burner and an exercise you can’t miss out when looking to tone up your lower body. Squats are also a compound move, meaning they use more than one muscle at a time when being performed. Activating the quads, hips, glutes, hamstrings, knees and ankles are all pulled in to play. Because of this, more muscle fibers are used when compound movements like squats will burn more calories than an isolated movement.
Creating an anabolic environment the squat is also great for promoting body-wide muscle building, improving how your body to hold onto muscle mass.
Not given these a go yet? You should! A move that can raise your heart rate fast while activating your quads and glutes in the process. A study showed that participants in a 20 minute kettlebell workout saw their heart rates rise by 93% of their maximum heart rate and burned 20.2 calories per minute, impressive!