Top 5 Effective Fat-Burning Workouts
There is no magic secret of maintaining a lean and fit body. If you want to have low body fat you have to commit yourself to performing regular cardiovascular workouts. Most people concentrate on weight lifting workouts and ignore the cardiovascular exercises. This is a wrong strategy if you are planning to lose excess fat in your body.
If you want maximum results, you should combine the two. Keep the workouts intense and be consistent. Below is a list of the top effective fat-burning workouts.
1. Box Jump
Box jump is an excellent Workout if your aim is burning excess fat. Start by assuming a relaxed stance while facing the box. You should ensure your box or platform is at least an arm’s length away. Keep your hands down at the sides and bend your legs slightly. Use your hands to aid in the first burst and jump upward and forward.
Ensure your feet land simultaneously on the top of the platform or box. Once you have landed on your two feet safely, jump back down to your initial position. Repeat the sequence while varying speed.
2. Jogging on a Treadmill
Most people use the treadmill but they don’t know how to use it correctly. Once you step on a treadmill, you should start by selecting the desired option from the menu. Most treadmills are equipped with manual settings. In others, you have to select a program that you will use to run. It gives you the option to feed in your weight and age thus allowing you to estimate the amount of calories that you burn during workouts.
Adjust the treadmill elevation depending on the intensity you want to achieve during your workout. Treadmills have a lot of cardiovascular benefits. Most people prefer using a treadmill instead of jogging outside because they have less impact. Their prices have dropped with time thus you can easily buy one thus enabling you to use best treadmill machine for home workouts.
A 150 lb. person is capable of burning up to 250 calories by jogging on a treadmill for only 30 minutes. Proper posture is needed when jogging on a treadmill. You should hold on the treadmill handles only when it is necessary. For example when you are checking your heart rate or when dismounting.
3. Recumbent Bike Workout
A recumbent bike is preferred more than an upright bike since it offers a more comfortable workout. It’s also more comfortable than a treadmill. This is because it allows you to sit in a semi-reclined position. The best way of achieving an effective and intense workout on a recumbent bike is by using interval training. Interval training refers to an intense, short form of cardiovascular workout.
You are supposed to alternate the intense bouts with the less intense ones. Ensure that you increase the pedal resistance or speed during the intense segment. You can then lower these two variables during the less intense intervals. Choose the right recumbent bike and you will have the best results from your workouts. The time you take for each interval varies. A one-to-one interval is the best choice.
However, if you are a beginner the 2-to-1 ratio is the best interval. This will help you have a recovery duration twice your intense workout period.
4. Dumbbell Step Ups
Dumbbells are not only used for muscle building. Dumbbell step ups are very effective in burning fats. Start by standing up straight while holding a dumbbell on each hand. Ensure your palms are facing the sides of your legs. Hold on into this position then put your right foot on an elevated platform. Extend the lip and knee while stepping on the platform.
You should use your heel to lift the rest of your body then place your left leg on the platform. Ensure you breathe out as you stand up. Next step down with your left leg while flexing your knee and hip of your right leg. Ensure you inhale properly as you carry out this move so that you can keep your muscles energized. Repeat the above move using your right leg and make as many repetitions as you can.
5. Rope Jumping
Rope jumping is another effective workout that can help burn excess fats from your body. Hold the ends of the rope in each of your hands then put the rope behind you on the ground. Start the workout by raising your hands up then turning the rope over your head and bring it down in front of you.
Jump over once it touches the ground. Repeat this while varying the speed and the technique that you use. For maximum results, stick to a good turning pace that you can maintain. There are different rope jumping techniques that you can choose from.
Rope jumping helps challenge your coordination and needs a lot of energy. A 150 lb person is capable of burning out 350 calories by rope jumping for only 30 minutes.