5 exercises to burn fat out of the gym
Much of the motivation that leads many people to start exercise routines is to burn fat.
Of course, The purpose of burning fat may obey aesthetic goals , but it is no less true that in a society so accustomed to accumulate cholesterol and carbohydrates as ours, the exercises to burn lipids are also a necessity to keep fit and have health.Related article: "10 psychological tricks to lose weight"
Exercises to burn fat from home
But... What do you do if you want to follow an exercise routine without having to depend on the gym?
Below I present a series of practices to burn fats that can be done with little equipment. It is advisable to do at least 3 of these exercises in an exercise session, and have our week include 2 to 4 sessions of exercise on non-consecutive days.
The burpee is an excellent exercise to maintain several muscle groups in the body and, at the same time, burn fat. It is composed of 3 exercises that combine.
First of all, we bend down so that the palms of the hands rest firmly on the floor and the knees are folded just below our chest while keeping the tips of the feet in contact with the surface of the place where we meet. Then, we expire while we make our legs "jump" and stretch backwards, so that in a single movement we are in the position to do push-ups, with both legs straight and almost together.
Once this is done, we do a bending, we hit a jump again to be in the initial position in which the legs are folded, and from that position we jump up dodo what we can, taking off the hands from the ground and raising the arms. Then, we repeat the whole process.
To begin, we can perform this exercise in 3 sets of 15 repetitions for each training session. As we progress, we can progressively make 4 sets of 20 retries.
Squats are the exercise to burn fat par excellence , because they serve to work the largest muscle groups of the human body.
How to perform them?
To do them well, however, the ideal is to do them in such a way that we can not perform more than 20 repetitions in a row without falling exhausted. That is why, although for beginners it is good to practice them before without using weights, the ideal is to help yourself with a dumbbell to make them more difficult.
To perform a squat, we stand up, separate the feet so that there is a little more space between them that is between our shoulders and the tips are parallel to each other. Then, keeping our eyes straight ahead at all times, we flex both legs at the same time and make everything we have from the waist up down until our thighs are parallel to the ground. If we want to use a dumbbell, this is the time to take it with both hands and hold it while letting the arms hang forward.
Once this is done, we return to the initial position by slowly rising and strengthening with the gluteus. We keep doing this sequence of actions as many times as we want to repeat.
It is very important to perform this exercise without bending your back and preventing our knees from being much more advanced than the tips of our feet.
3. Kettlebell swing
For this exercise it is necessary to use a ketlebell, also known as Russian kettlebell or a normal dumbbell (although the first option is better.) The weight of the dumbbell should be slightly above the weight that can be lifted by raising a straight arm forward until it is horizontal to the ground and with the palm facing down .
How to perform this exercise?
Performing this exercise is simple. First, we support the dumbbell on the ground right in front of us, stand up and keep our feet slightly more apart from each other than our shoulders are, with the tips pointing slightly outward. Then, we bend our knees and go down keeping the back straight, just as we would in a squat, and we take the table firmly with both hands keeping the palms pointing towards us (or towards the sides, if we use a normal dumbbell).
Then, tightening the chest muscles and without bending the back, we raise the trunk slightly. At this time we will begin to make the series: with a "hip bump" forward, we make the upper part of our thighs and the lower part of the trunk push upwards the arms that hold the weight, which must move like a pendulum until get horizontal with respect to the ground.When the arms begin to pendulate to return towards us, we bend the knees keeping the back straight and we prepare ourselves to give another blow of hip.
We perform 3 sets of 20 repetitions in this way, resting a minute and a half between them . If we take too much effort, we can rest a few seconds more or lower the weight of the dumbbell a little.
4. Pelvis lift
Lying on your back, bend your knees just enough so that the soles of your feet are firmly resting on the floor .
Then, resting on our shoulder blades, we raise the pelvis until our legs form two 90-degree angles. We repeat this process 15 times, rest a minute and go back to do another series of 15, so up to 4 times.
5. Running with the Tábata method
Running for more than 40 minutes at a jog is not the most effective way to burn fat. If you want to see good results in a short time, a very good option is the Tábata method , with which we will only need to run for less than 20 minutes ... yes, getting tired a lot.
What is this method to burn fat?
To run and burn fat using the Tábata method, the ideal is to first warm up by jogging for 5 or 10 minutes. Then, we will sprint taking full advantage of our muscles for 20 seconds, and right after that we will "rest" by keeping at a jog for 10 seconds. Once the rest time has passed, we sprint again for 20 seconds, and so on. The objective is to perform 6 to 8 sprints running at maximum, and once done this keep jogging for 5 minutes to allow the body to adapt to calm.
The Tábata method is a resource that requires us to demand a lot from ourselves , but that can be used by anyone without health problems related to the cardiovascular system. Of course, before and after each session it is necessary to hydrate very well, and it is convenient not to perform this exercise two consecutive days; It is advisable to rest for at least 48 hours before using the Tábata method again.
This is not exactly a fat-burning exercise, but it serves to tone and maintain many muscles in the body in a very simple way. Also, it does not need any special equipment, so it can be done almost anywhere.
How is this exercise done?
To do this, we stretch face down on a flat surface keeping the body straight and then we rise just enough so that the elbows and forearms are firmly supported on the floor, parallel to each other, while we do strength with the abdominals so that the thorax, that has been inclined, be rigid. In this way, we support all our weight on our forearms and on the tips of our feet, and endure. At first, we can try to hold for 15 seconds like this. If it is very easy for us, we can try to resist like this one minute and a half, two or three minutes.
In addition, to complicate this exercise and multiply its potential for toning we can raise the legs slightly, taking them off the ground alternately and projecting them backwards while keeping them rigid.
We can perform this exercise 3 or 4 times, resting a minute and a half between each series.
And the diet what?
None of these exercises to burn fat will be effective if we just do them neglecting our diet completely. In order to eliminate the gauze from our body, it is very important not to exceed the intake of carbohydrates and also regulate the fat of the food we consume, although it is very important to include fatty foods in our diet as long as they are healthy (such as nuts) and do not abuse them.