Excess weight is the new age problem brought about by today’s sedentary lifestyle. It not only makes one look unattractive but is also unhealthy. Belly fat can lead to serious diseases like high blood sugar, high cholesterol, high blood pressure, several heart diseases, and even cancers. This can become debilitating and often fatal.
It is everyone’s dream to have a flat belly and sport a “six-pack.” Who wouldn’t like to fit into that old pair of jeans or any outfit worn during the slim 20’s? Burning fat is easy. But you should know the correct exercises to do it. So, we’ve compiled 7 easy fat-burning exercises that will make you lose weight fast.
- Walking for health
A classic way to burn excess fat, walking can be done by all, and it doesn’t need any special equipment. Comfortable shoes are all you need. It improves cardiovascular health and boosts immunity against various lifestyle diseases.
A study by Harvard Health found that a 30-minute walk burned a significant number of calories (1) *. Another National Institutes of Health study established that 50–70 minutes of walking three times a week reduced fat and slimmed down the waist considerably (2) *.
The best aspect of walking is that you can fit it into your daily routine. You can notch up more steps per day by taking the stairs instead of the lift, giving your dog extra-long walks, or even walking for nearby errands. Start with thrice-weekly 30-minute walks and gradually increase frequency and duration as you get fitter.
- Running to burn fat
Just like walking, running is practically free! All you need are pair of running shoes. Running is more intensive than walking and burns more fat. Apart from having a positive impact on cardiovascular health, it strengthens the muscles and bones in your legs.
A study by Harvard Health found that running 30 minutes at a moderate pace significantly reduced fat and aided slimming (1) *.
Like walking, you can incorporate running or jogging into your daily routine. As with all exercise, start slowly and buildup intensity as you become fitter. A 30-minute running session 3 to 4 times a week is ideal, to begin with.
- Recumbent bikes- a strain-free way to burn fat
Many people prefer exercising in their homes due to the privacy it offers. Recumbent bikes are one of the best options for working out at home. Whether it is raining or snowing, your daily exercise routine will not be interrupted. Moreover, recumbent bikes put less strain on your joints and are ideal for those with arthritis. The large comfortable seat makes them a super option for the elderly.
All recumbent bike reviews contain raving accounts of their effectiveness by regular users. You can read a book or catch up with your favorite TV show while working out! It helps burn calories, strengthens your thighs, calves, and glute muscles.
- Cycling your way to fitness
Another fun way to improve fitness and burn fat is cycling. Though it is mainly done outdoors, many gyms have upright stationary bikes. People who cycle regularly have increased insulin sensitivity, better overall fitness, good cardiovascular fitness, and lower instances of some types of cancer.
A study by Harvard Health found that cycling on a stationary bike at a moderate pace significantly increased the rate of burning fat and helped lose weight (1) *.
This fun activity is suitable for all levels, from beginners to athletes. Like walking and running, you can also fit cycling into your daily routine. For instance, many people commute to work on a cycle. Also, cycling is low-impact and doesn’t put stress on your joints.
- Building muscles to burn up more fat
More muscles mean that you’ll burn more calories. That is the reason many people are taking up weight training. Weight training builds muscles, burns excess fat, gives stronger bones, and improves cardiovascular health. The best side effect of weight training is that it improves overall body shape and makes you look good.
You can join a gym or use your body weight to build muscles. There are dozens of videos on YouTube that show you how. In a study by the National Institutes of Health, it was found that 11 minutes of weight training thrice a week resulted in a 7.4% increase in metabolic rate, on average. That increase was equivalent to burning an additional 125 calories per day (3) *.
Besides, many studies indicate that you will continue burning fat hours after working out. That afterburn effect is unique to strength or weight training.
- HIIT it out
High-intensity interval training (HIIT) is trendy today. It involves short bursts of intense exercising alternated with a recovery period. A HIIT session typically burns more calories than exercises like weight training, cycling, or running.
HIIT is particularly effective with belly fat which is the root cause of many diseases. The best part about HIIT is that you burn more fat in less time. But before attempting HIIT, you need to build your basic fitness.
If you already workout, you can easily integrate HIIT into your workout sessions. For example, if you do cycling, pedal as hard as you can for around 30 seconds and follow it up with 2-3 minutes of slow, relaxed pedaling. You can do HIIT with running, jumping, biking, and many more.
- Rebounding your way to health
Rebounding is another fun way to burn excess calories. For this, you’ll need a mini fitness trampoline. This exercise can be done either indoors or outdoors. A session of rebounding has all the goodness of other exercises with a low impact on your joints. It is a neat way to break the monotony of your regular workout sessions. Apart from fitness benefits, this fun activity also elevates your mood.
As with all types of workouts, consult your doctor before starting. This is especially necessary if you have any pre-existing health conditions or if you are elderly. Another critical aspect of burning fat and losing weight is having the correct diet and good sleep habits.
A proper diet ensures nutrition for muscle growth and repair. Also, it is necessary to watch the number of calories you take carefully. Food rich in fat and carbs will prove to be counterproductive. Good sleep habits will help your body recoup and regenerate. Most importantly, don’t give up once you start exercising. It takes a few weeks for you to see the results.
(1) * – https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
(2) * – https://www.ncbi.nlm.nih.gov/pubmed/25566464
(3) * – https://www.ncbi.nlm.nih.gov/pubmed/19346974