The Best Fat-Burning Exercise at Home and the Gym Pay close attention to burning body fat if you want to lose weight. The simplest way to explain why burning fat causes weight loss is that it reduces the amount of fat that clings to your body. In addition to the obvious aesthetic benefits (tighter jeans and more defined muscles), there are significant health benefits to maintaining a low body fat percentage.
Step Fat-Burning Workout
With Kom’s help, we designed a fat-burning routine that you can do anywhere, not just the gym. She suggests completing each move for 30 seconds in rapid succession, with a 30-to 60-second break in between sets. Kom recommends keeping your heart rate elevated and fat and calories burned by avoiding resting in between moves. Kom emphasises the importance of good form over speed and recommends doing this at a high intensity that leaves you breathless. The goal is to be able to speak in phrases, not easily carry on a conversation or sing.
It is totally up to you and your skill level how many rounds you complete. A few minutes of warming up to help prevent injury and then enjoying the workout are the most important things, according to Kom. She explains that people are less inclined to do something again if they dislike how it feels. Do your best to complete it no less than twice or thrice weekly. She recommends doing as many rounds as you can in 15 to 30 minutes for maximum benefit, or doing one round for a quick fat-blasting break if you’re short on time.
1. Jumping Jacks The Best Fat-Burning Exercise
Stand with your arms at your sides as you begin. Jump your legs out so they’re slightly wider than shoulder-width apart and bend your knees slightly. Simultaneously, raise your arms overhead. Once you’ve jumped for 30 seconds nonstop, get back to where you started. Holding light dumbbells (between 1 and 3 pounds) during the move will make it more difficult as you go.
2. Burpees - The Best Fat-Burning Exercise
Prop your feet wide apart, about shoulder-width apart. Put your hands on the floor in front of your feet, squat down, and then jump your feet back to land in a plank position in one smooth motion. Then, land a powerful jump into the air after you bring your feet back to where they were near your hands. Go over it again. Perform a push-up while in the plank position to increase the difficulty. Squat thrusts are less strenuous for beginners because you simply stand up instead of completing the explosive jump that is characteristic of burpees
3. Squat Jumps - The Best Fat-Burning Exercise
Step your feet shoulder-width apart and squat down into a chair pose, keeping your upper body and back up off the ground while bringing your hips and butt to a low angle. In order to jump with explosive force, you must maintain a tight core. After a soft landing, quickly lower yourself back into a squat position. Go over it again. You can increase the difficulty of this move by using a weight vest, a weighted ball, or light dumbbells.
4. Skater Jumps- The Best Fat-Burning Exercise
Prop your feet wide apart, about hip-width apart. Cross your left leg behind you and out to the right side (almost like a curtsy lunge) while keeping your right foot planted. Make sure your right leg is supporting your weight. At the same time, while your right arm is extended to a height of approximately shoulder height, draw your left arm across your body and bring it to your right hip. The next step is to switch sides and jump to the left, then do the same thing again. After you plant your left foot firmly, extend your right leg to the side. (At the same time that your right arm should reach towards your left hip, your left arm should swing out to the side.) Keep on skipping back and forth while your arms swing. Instead of just swaying your hand side to side, you can make this move more difficult by touching it to the ground. The Best Fat-Burning Exercise at Home and the Gym
5. Plank Jacks
To start, stand with your wrists aligned with your shoulders and your body straight behind you. This is the plank position. Make sure your toes are flat on the floor. Rapidly separate your legs and then quickly bring them back together in a jumping motion. Always maintain a strong core and avoid slouching at the hips.
6. High Knees
Raising your left knee into a bent position, stand up straight. Immediately bring your right knee to your chest by switching legs. Keep alternating your knees and running arms at a constant pace, raising your left arm with your right leg and your right arm with your left leg.
The Key to Weight Loss
Clinical exercise physiologist Liz Davis MA EP-C of Columbus, Ohio, told Health that the path to real, sustainable weight loss is not-so-straightforward. “Weight loss is largely dependent on the balance between the calories you consume and the calories you expend,” Davis said.
Therefore, trendy items won’t aid weight loss on their own, regardless of how toned your cycling instructor appears or the Instagram model promoting a slim detox tea appears. Losing weight, on the other hand, is all about keeping a calorie deficit going.
When your caloric intake is lower than your energy expenditure, you are in a calorie deficit. Consuming more calories than your body needs to function will naturally lead to weight gain.
But there are a lot of other factors besides calories in and calories out that affect your body’s weight loss process. Obesity runs in families and individuals, and there are a lot of things that can impede weight loss efforts, including hormonal imbalances, environmental variables, mental health, and even some prescription drugs.
Your food plays a major role in helping you achieve a calorie deficit, which is one of the most important variables influencing weight loss.
“Think about it: To burn 100 calories, you might need to walk for 45 minutes,” he added. “To consume 100 calories, all you need is a few spoons of ice cream.”
However, if you want to lose weight, exercising and cutting calories are the two most important factors. If you’re trying to lose weight, these are the exercises that experts recommend.
High-Intensity Interval Training (HIIT) - The Best Fat-Burning Exercise
Cardio interval training, often called HIIT, packs a powerful punch: it’s brief but extremely effective. Short, powerful bursts of energy are interspersed with shorter, less strenuous periods of rest during this cardiovascular exercise.
“[HIIT], or cardio interval training, is the most scientifically sound way to burn more calories while exercising,” Davis pointed out.
Your temperature and heart rate will spike in a brief period, as pointed out by Davis. Your metabolism will be momentarily accelerated by those two physiological factors.
“You’re disturbing your body’s homeostasis during interval training,” Davis pointed out. “In the hours after exercise, your body is working to get back there.”
Researchers found that compared to exercising at a steady pace, the calorie burn from short bursts of high-intensity exercise may last longer. This finding was published in the journal Physiology Reports in 2013.1
Optimal aspect? It is not necessary for you to enrol in a boot camp course or to writhe around in your flat (and disturb your neighbours). Hiit training can be done in a variety of ways, including jogging, walking, indoor cycling, rowing, or using an elliptical trainer. There is an almost infinite number of choices.
The one and only rule of high-intensity interval training (HIIT) that matters, says Davis, is that you move at regular intervals.
“Although the optimal interval depends on the individual and their experience and comfort level with [HIIT], a good go-to is about one minute on and two minutes off to start,” Davis pointed out.
As your stamina grows, you can increase the intervals to one minute on and one minute off, or even one minute on and thirty seconds off, as pointed out by Davis.
Take this high-intensity interval training (HIIT) routine that alternates between on and off the treadmill for a minute as an example:
Maintain a brisk pace of walking or jogging for about one minute. At a high intensity, you should be breathing heavily but not exhausted, which is about 75% to 85% of your maximum effort.
Take a minute to slow down to a comfortable walking pace and let your breathing settle back down to normal.
Hold that position for another half an hour.
Strength or Weight Training - The Best Fat-Burning Exercise
Although strength training and weight lifting won’t produce the same rapid calorie burn as high-intensity interval training (HIIT), they do produce a more gradual and, perhaps, more sustainable calorie burn over time.
There is a robust correlation between your muscle mass and resting metabolic rate, as stated in a 2018 review published in Metabolism.2 Calories burned while at rest are measured by your resting metabolic rate.
The majority of your daily calorie expenditure occurs at resting metabolic rate. Therefore, it is crucial to your weight loss success.
That is, the ability to maintain a healthy weight is directly proportional to the amount of muscle mass you acquire through resistance training.
“With weight training, the more lean muscle you have, the more you’ll be able to eat flexibly without seeing weight gain,” Davis pointed out. “Simply put, you’re burning more calories at rest.”
Additionally, it is beneficial to lift heavier weights. Lifting heavier weights for six reps or fewer may increase calorie burn even after your workout, according to a 2012 study published in the Journal of Translational Medicine.3
According to Norma Lowe, CPT, a trainer and certified sports nutritionist, that slow burn is the secret to losing weight, as she told Health.
“The magic happens in the recovery phase,” he said. To rephrase, you will reach a plateau if you focus solely on calorie reduction. Your metabolic rate while you’re at rest will drop to a crawl.
Yoga, Pilates, and Stretching - The Best Fat-Burning Exercise
When it comes to calorie burning, high-intensity interval training (HIIT) and weight training are far superior to yoga, Pilates, and general stretching. On the other hand, they can increase your strength and flexibility, which, as Davis pointed out, allows you to perform those challenging exercises with greater assurance and precision.
“Any kind of strengthening and stretching is beneficial for weight loss because it will make your body stronger and more limber,” Davis pointed out. “This makes it possible to tackle your cardio and weight sessions with more intensity.”
Yoga is still a type of resistance training, even though Davis pointed out that your caloric expenditure won’t be very high during a session. Nothing more than utilising your own mass and the force of gravity to compensate for your inertia.
The Best Fat-Burning Exercise
The Most Important Workout for Weight Loss: The One You Enjoy
If you don’t enjoy working out, you’re not likely to stick to your weight loss routine, even though high-intensity interval training (HIIT) and weight training will help in the short term. The most predictable factor in weight loss is enjoyment.
A 2017 study in Obesity found that the most important component in maintaining a healthy weight over the long term is a regular, regular exercise programme in addition to a regular, healthy eating regimen.4
“The workout you’re going to stick to is the one you really love,” he added. I can tell my clients that certain exercises will burn more calories than others when they ask me about weight loss workouts. The most effective weight loss exercise is the one that you enjoy doing and that improves your mood the most.
The 4 Best At-Home Workouts To Help You Lose Weight
High-impact interval training (HIIT), strength training, yoga, and dance can all help you lose weight at home.
Any place you work out, it might be difficult to muster the will to reach your fitness goals. Now what about getting there without ever setting foot in a gym?
Do you really need that intimidating yet inspiring indoor cycling instructor, a bunch of pricey cardio machines, and a set of dumbbells and barbells to get in shape?
The simple response is: Sure thing. The COVID-19 pandemic actually increased the popularity of at-home workouts, which can be a great way to get in shape.
HIIT, strength training, yoga, and dancing are some at-home weight loss methods that can help you achieve your goals.
The Best Fat-Burning Exercise
Benefits of At-Home Workouts
The advantages of exercising at home are numerous. Commute time, waiting for equipment or classes, or monthly fees are all nonexistent. When you work out at home, you can choose the time and place that works best for you.
But how effective are they? There has been a dearth of research on the efficacy of fitness programmes conducted outside of gyms or laboratories equipped with the necessary machinery. On the other hand, there is mounting evidence that home exercises, particularly when coupled with nutritious food, can produce remarkable results.1
An at-home workout may be especially helpful when reaching a fitness objective, according to Liz Davis, a clinical exercise physiologist from Columbus, Ohio.
“The home is a perfect place to achieve a fitness goal, even with little space and equipment,” Davis pointed out. “You just have to transition your mindset and find a workout that works for you.”
You should also be more knowledgeable about correct form and alignment before beginning an at-home exercise programme.
It is of the utmost importance to take proper precautions to prevent workout-related injuries. If you want to be sure you’re doing each move properly, a full-length mirror is a great tool to have.
Equipping Your Home Gym
To maximise the benefits of your at-home exercise, you won’t need to spend a fortune, but you will need a few essentials. You may wish to furnish your home gym with the following items, depending on the kind of workouts you intend to perform:
Yoga mat
- Resistance bands
- Handweights
- Weighted jump ropes
- Comfortable sneaker
It is completely acceptable to furnish your gym with any necessary equipment, such as a stationary bike, boxing bag, or treadmill.
Never forget: Losing weight is no picnic. Including a few more exercises or steps in your routine won’t cut it. In order to lose weight, the most important thing is to eat less calories than you burn off.
Give it some thought. It may take 45 minutes of walking to burn 100 calories. “Just a couple of spoonfuls of ice cream is all it takes to consume 100 calories,” Davis had previously told Health.
Still, physical activity can be a useful adjunct to dieting. If you’re looking for effective home workouts, these are a few recommendations from the experts.
The Best Fat-Burning Exercise
High-Intensity Interval Training (HIIT) - The Best Fat-Burning Exercise
In terms of workouts, high-intensity interval training (HIIT) is the one that can give you the upper hand. In high-intensity interval training (HIIT), you go from very active to very relaxed in a matter of seconds.
“Any time you’re doing a hard burst of activity with a shorter recovery, your heart rate and temperature go way up,” Davis pointed out.
Two physiological changes that have an immediate effect on your metabolism are your heart rate and body temperature. Over the next several hours, your body will continue to burn calories as it attempts to lower those two variables.
And the finest aspect of it all? This at-home exercise routine is ideal since it doesn’t call for any special tools or a large room. See if you can get 20 minutes of HIIT in.
At-home Strength Training
Weight training, as Davis pointed out, won’t burn a tonne of calories just yet, but it will help you gain muscle.
A person’s resting metabolic rate—the amount of calories burned while at rest—can be influenced by their muscle mass. It can be easier to maintain or lose weight if your resting metabolic rate is higher.
You can strength train with any kind of weight or resistance; dumbbells are by no means required. Building muscle is as simple as using anything that has mass, which includes your own body.
“It’s the muscle fatigue, rather than actual weighted equipment, that determines if you grow stronger,” Davis pointed out. “As long as you take whatever exercise you’re doing to a point where you’re fatiguing your muscles, you will see strength gains.”
To build muscle, it doesn’t matter if you’re using a full wine bottle for bicep curls or your own body weight for reverse lunges. Their mass may even grow as a result of those workouts.
Instead of using dumbbells or kettlebells when you do front squats, Davis suggests trying gallons of bleach from Costco. But anything that makes you tired after 12 or 15 repetitions will do, whether it’s a suitcase full of books or gallons of bleach.
I got exhausted after 12 or so repetitions with the gallon of bleach, but I have no idea how much it weighs. Davis elaborated by saying, “That’s the most important factor.”
Dance for Weight Loss - The Best Fat-Burning Exercise
Dancing, whether it’s ballroom dancing or the latest TikTok moves, may help you shed pounds. One kind of aerobic exercise that can aid with weight management is dancing.2
In addition to improving range of motion and spinal flexibility, dancing can help reduce the risk of injury. All of those things bring you the flexibility you need to do jump squats and burpees with assurance in your living room.
Lastly, and most importantly, dancing is enjoyable.
“Dancing has an emotional, energising component that can’t be beat,” Davis pointed out. “But it’s a super-effective way to burn calories, too, often without you even knowing you’re doing it.”
Davis mentioned that she frequently uses a heart rate monitor to track her cardiovascular workouts. She has noticed that dancing typically results in the highest heart rate. That, according to Davis, is because dancing brings her so much joy. The Best Fat-Burning Exercise
At-home Yoga Workout
Flows in vinyasa or Bikram yoga can really raise your heart rate, as any student of those styles can attest. Your elevated heart rate can be attributed to the room’s temperature.
The evidence linking yoga specifically to weight loss is weak, but the practice may improve your performance in other calorie-burning activities.
“Any kind of strengthening and stretching is beneficial for weight loss because it will make your body stronger and more limber,” Davis pointed out. “This makes it possible to tackle your cardio and weight sessions with more intensity.”
Yoga for Beginners is not only highly regarded in the yoga app stores (iTunes and Google Play), but it’s also one of the most cost-effective options (free for both iOS and Android). Yoga for specific areas, like the back and abs, as well as beginner-friendly flows, are at your fingertips. The Best Fat-Burning Exercise
A Quick Review
By maintaining a regular exercise routine, you can achieve healthy weight loss. Discover your new favourite form of exercise by experimenting with a wide range of options, such as HIIT, weight training, yoga, Pilates, stretching, and more.
But the silver bullet for weight loss is calorie deficit. Combining exercise with a healthy diet is the greatest way to achieve your fitness goals. The Best Fat-Burning Exercise
