The best and most effective fat-burning workouts
Many exercises regularly to lose weight, reach their desired weight, or even maintain it. In conjunction with a balanced diet, this is also very possible. However, to achieve the most tremendous success, it is helpful to know how fat-burning workouts work:
If you want to burn as much fat as possible in a short time, you can’t avoid HIIT. In the most concise but strenuous workouts, you fatigue your muscles and incur an oxygen debt. This leads to the so-called afterburn effect. In other words, you continue to burn calories for hours after the workout. According to one study, 20 minutes of HIIT burns as many calories as 50 minutes on an ergometer. So HIIT is a fantastic fat-burning workout. Here’s a sample workout:
- 8 exercises with 20 seconds of load and 10 seconds of rest.
- Choose exercises that get your heart rate up.
- These can include skipping, push-ups, squat jumps, and burpees.
- For HIIT, you need to be healthy. Also, you should not do it as a sole workout.
Fat-burning with weight training
Strength training doesn’t just make great muscles. It also comes to changes in the cell interior, which boost fat burning. Studies also show this. Sufficiently intense strength training increases energy expenditure and fat burning for at least 24 hours after the workout.
Frequent endurance training
Although endurance training has no afterburn effect, it has the advantage that you can do it every day. Because at the right pace is significantly less stressful for the body. You burn more calories over the week than with strength training or HIIT. HIIT should not be done daily; strength training should only be done daily if you have a good plan. In addition, jogging and co. are very suitable for beginners and sporty restarters.
Yoga and Pilates
Fat-burning workouts also include yoga and Pilates. The calorie consumption is not so high, but both measures help to reduce stress. And so it comes to fat loss in a roundabout way. Stress blocks fat loss due to chronically elevated cortisol levels. This also ensures that you are constantly hungry and often eat more than you should.