Fat-Burning Exercises: Everything for a Healthier Body
Fat burning exercises are essential for you to achieve a healthier body. The benefits of exercise to your body are not limited to losing weight or having a more shaped body. Fat burning exercises offer you a regular life as well as an increased quality of life. It is a proven fact, as a result of scientific studies, that it also increases your creativity and critical thinking ability. Of course, in order to see all these benefits, you need to keep up with and adopt a regular program.
Doing sports grows in the eyes of most people because it seems unusual for people to spare time for themselves among all this hustle and bustle of life. However, you do not have to spend most of your day doing fat-burning exercises. In fact, devoting part of your day just to yourself will make a great contribution to your physical and mental health. But let’s say you don’t have 2 hours to spare for yourself during the day. No problem!
Even 20 minutes a day for fat-burning exercises is enough. So, don’t know how to choose these 20 minutes? You can do this by waking up 20 minutes early on certain days of the week. You can’t imagine how good it will be for you to activate your body before breakfast. You can also do it right before the shower, or you can have a peaceful sleep by delaying your bedtime for 20 minutes in the evening. You’ll be surprised when you see how much progress you’ve made even with these little breaks you take for yourself.
Unfortunately, most work today is done at a desk. As the method of working from home increased after the pandemic, people began to become increasingly sedentary. The cycle of getting out of bed, going to work, going to bed and going to bed exhausts people’s bodies and minds. It is up to you to break this cycle and have a healthy, vigorous and wonderful body.
It is very important to do warm-up exercises before starting fat burning exercises. Thanks to warm-up exercises, both mind and body become ready for sports. After warm-up exercises, blood circulation accelerates and therefore muscles and tendons become ready for sports. We first give you examples of warm-up movements so that you can do a short warm-up tour before doing fat-burning exercises.
Warm-up Exercises
1) Jump Rope
You can repeat this movement for 2 minutes, which is perfect for warming up the arms and shoulders.
2) Walk Outs
I recommend you not to skip this exercise, which is perfect for stretching as well as warming up. Try to stay in the bending position, which is the last part of the movement, for at least 3 seconds. You can do the movement in 6 repetitions.
3) Side Lunges
Side lunges are one of the movements that require the best balance and breathing control. You can work for 25-30 seconds on each leg. When you have difficulty in balance and breathing control or feel that you do not have enough strength in your legs, you can get strength by resting your hands on your knees.
4) Arm Circles
You can relax your arms and shoulders thanks to this arm rotation movement, which is the last warm-up exercise you should do before fat-burning exercises. It will be healthier for your arms if you try to draw small circles at the beginning instead of trying to make big circles and increase the diameter of the circle as you warm up. You can do a total of 20 repetitions front and back.
Fat Burning Exercises
After the warm-up exercises, you are ready for fat-burning exercises.
1) Series Abdominal Pulling
- Press your stable foot firmly on the ground to maintain your balance.
- Hold your knee for 3 seconds, gently release it, and then switch sides.
- Your back should always remain in an upright position.
- Try to concentrate on the accuracy of the movement, not its speed.
- Don’t forget to tighten your hip and abdominal muscles.
- Repeat for 1 minute.
You can do it in 3 sets.
2) Quadriceps Stretching
- Gently pull your leg upward without straining it.
- Make sure your knee points down!
- Try to keep each leg up for 5 seconds.
- Keep your balance.
You can do it in 2 sets.
3) Walk Outs
It is a walking movement on hands.
- Flex your arms above your head. Then bend forward from your hips and bring your body into a plank position. Try to stay in this position for a while.
- When standing up, try to position your vertebrae one by one, not suddenly.
- Repeat for 60 seconds.
You can do it in 2 sets.
4)YTW
It is one of the exercises that makes you feel the effect most quickly among the fat burning exercises.
- Open your legs shoulder width apart.
- Maintain an upright posture.
- Try to make the letters Y, T and W with your hands and arms, respectively, by squeezing your back and abdomen.
- Try to move only your shoulders, not your waist.
- Keep your body still.
You can do it in 4 sets.
5) Side Lunge
- Place your hands on your waist and maintain a stable position.
- Open your legs shoulder-width apart and maintain an upright stance.
- Take a large step to the side and bend over so that the top of your moving leg is parallel to the ground. At this time, you should feel a burning sensation on the inside of your leg, which is standing still. If you don’t feel it, you can try taking a bigger step.
- Take strength from the ground as you return to your old position.
You can do it in 3 sets.
6) Sideways Quick Walk
- Bend your knees and spread your legs.
- Hold your palms together at chest level.
- If you have enough space, step sideways for 2-3 steps.
- Bounce a little as you take your steps, but make sure you don’t rise or fall too much.
You can do it in 2 sets.
7) Reverse Lunge
- Keep your feet close together.
- Position your hands on your waist.
- Take a big step back, bringing your knee closer to the floor. In this position, there should be approximately 3-4 centimeters between your knee and the ground.
- Be careful not to let your knee touch the ground. This way, you won’t get any power from the ground thanks to your knee.
- Avoid sudden movements when you take off, and be careful not to tire your knees.
- When taking off, take force from the heel of your leg standing on the ground. So you can get up more easily.
- Do the movement for 60 seconds on both legs.
You can do it in 3 sets.
8) Push-ups
- Place your hands on the floor at shoulder width.
- Position your elbows so they point towards your feet, not outwards.
- Bend down so that you form a straight line from your neck to your legs.
- Come into plank position with support from your palms.
9) Plank
- Lie down on the ground. Position your body so that your elbows are at shoulder level.
- Do not force yourself to lift your head up, this will only tire your neck.
- Get into a position where your hips and back are straight.
- Tighten your abs and buttocks.
- If you want to strengthen the movement, you can lift your legs slightly up, sequentially. However, be careful not to lift your hips up during this leg lift.
- You should stand still as if you were holding an object on your back.
- Although it is one of the most tiring exercises that burn fat, plank is an indispensable exercise not only for your abdomen but also for your entire body.
You can do it in 2 sets.
10) Squat
- It is a very efficient exercise that you can do using your body weight.
- Open your legs shoulder-width apart and raise your body into an upright position.
- If you wish, you can extend your arms forward to maintain your balance. It will be easier for you to keep your hands facing the ground during this process.
- Get into a sitting position by leaning your body back.
- Bend over so that your upper legs are parallel to the floor. Going further down can strain your knees.
- Be careful not to squeeze your neck and keep your head still.
- You can repeat the movement for 1 minute.
You can do it in 3 sets.
11) Burpee
- Welcome to one of the exercises where you need to control your breathing in the best way among fat burning exercises.
- Hop upwards by raising your hands in the air.
- Then, place your hands on the floor at shoulder level and throw your legs back as far as possible.
- To rise again, hop your legs towards your shoulders and stand up.
- If this exercise is challenging for you, you can do calm movements instead of big jumps. The important thing is that you never stop.
- You can repeat the movement for 30 seconds.
- Don’t forget to protect your power!
You can do it in 2 sets.
12) Mountaineer Climbing
- As the name suggests, it is an exercise that requires a lot of effort.
- Place your hands at shoulder level.
- After reaching the high plank position, pull your knees towards your chest one by one.
- Just bring your knees in line with your hips.
- Do not forget to tighten your abdomen during exercise.
- Make sure your back is straight.
- What is important is not your speed but whether you are doing the movement correctly, remember this and concentrate on your movements.
- You can repeat for 40 seconds.
You can do it in 3 sets.
13) Gathering Power
- Stand for 1 minute.
- Regulate your breathing.
You can relax your body by calmly lying on the floor. I hope you will successfully complete this workout full of fat burning exercises. In addition to all these exercises, there are also changes you can make to increase your fat burning.
By increasing your fiber consumption, you can strengthen your feeling of fullness and therefore control your weight more easily.
You can create a calorie deficit to increase your fat burning. Reducing your alcohol consumption will be one of the best decisions you will make in this process.
Regular sleep and regular water consumption will provide you with great convenience when combined with fat-burning exercises.
A meal containing protein and carbohydrates within 30 minutes after completing your exercises will be good for you.
Keep in mind that your body deserves to be treated well.
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