Sometimes I think I’m too busy to work out, I’ve got a new baby, I’m working full time and still trying to run a home.
I AM busy. But I try to make time for fitness. It’s definitely not as much as I used to, I used to spend over an hour at the gym 6 days a week. Now, I shoot for about 20 minutes a day.
Some of my workouts I can do with a baby on my hip. A little added weight = more resistance.
So, if you can relate and are looking for the most effective exercises to burn fat, and to get done in a short amount of time, look no further!
The most effective exercises are compound exercises, meaning they work more than one muscle at a time.
So you’ll see that compound movements are way more effective than isometric movements, which only target one muscle at a time, like bicep curls.
More muscles used at once time equals the body working harder and will burn more calories. Yay fat loss!
Mix some compound movements with some cardio, and you’ll be a fat burning machine in no time!
Squats target the muscles in the lower half of your body.
You’ll be feeling the burn in your glutes (booty), quadriceps (front of thighs), hamstrings (back of thighs), and calves.
Squats also work your core, which you need to help stabilize your body during the movement.
To perform a squat, stand with your feet hip width apart. You can reach your arms out in front of you or place them behind your head, whatever is comfortable for you. Squat down like you’re going to sit in an imaginary chair and then stand back up.
Make sure your knees don’t go over your toes, that’s asking for an injury. Form is highly important.
There are numerous variations of squats and you can always add weight and speed/intensity to increase the difficulty.
I’ll be honest here, I hate push-ups.
Upper body strength has been a battle for me, but it is a necessity.
Push-ups are amazing for your deltoids (shoulders), pectorals (chest), abs, and triceps (back of arms).
To do a push-up, place your hands on the floor, shoulder width apart while on your knees. Extend your legs behind you until you’re propped up in a plank position. Lower your body to the floor and then back up.
If you’re a beginner try keeping your knees on the floor for the modified version.
Lunges work the same muscles as squats but I prefer lunges over squats because you can target one leg at a time.
This is great if you happen to have a muscle imbalance on one side. Totally not uncommon, I’ve been there.
To perform a lunge, step forward and bend both knees to lower yourself. Again, make sure your knees don’t go over your toes. Use you leg and glute muscles to raise yourself back to standing.
A highly effective lunge variation is walking lunges with weights. You can use a barbell, dumbbells, kettle bells, etc. It is one of my go-to exercises.
Planks target the abs, back, and shoulders.
A good thing about planks is they target multiple areas of the abs with just one simple move.
Side planks are great for the obliques, your side tummy area.
To do a plank, get in the position like you’re about to do a push up, but don’t spread your hands as far apart. Hold that position as long as you can.
You can also hold yourself up on your elbows instead of your hands.
Yes, you can just do a bunch of squats to lose weight, but throwing some cardio in the mix will help you get there faster.
Why not incorporate squats into your cardio? Hello squat jacks!
Cardio is an obvious exercise for weight loss. that’s usually what people think of when someone says they’re exercising to lose weight.
But did you know you can combine all of the above exercises and make it your cardio? By amping up the speed and intensity you’re getting your heart rate up.
So no, you don’t have to settle for just walking or running. Do whatever you like that gets your blood pumping!
These top effective exercises will help you burn fat fast, as long as you eat a healthy diet along with your workout plan!
Which of these exercises is your favorite?