10 fat-burning workouts: technique, exercises, videos, pictures

We present to you an updated translation of an article from a popular English-language site on fitness and weight loss - 10 effective fat-burning workouts.

Before we get into the workout overview, here's what you need to remember:

To really see results, simply working out on the elliptical for 30 minutes a week while watching your favorite TV show is not enough. You need at least three workouts per week if you're just starting out. Or five or six workouts if you are already in the routine. That's according to Holly Rilinger, a Nike professional trainer, Flywheel instructor, and star of Bravo's Work Out New York. “And keep in mind that rest is key to a physical and emotional reset, so be sure to include at least one rest day in your routine,” she adds.
It is extremely important to give your best in every training session. “It's better if you work at full capacity three times a week than at half capacity five days a week,” says Rilinger. – Make it a rule that every time you enter the gym, you are ready to give 100%. As you practice, constantly ask yourself, “Can I do more?”
Experts say that for long-term positive changes in your body, eating healthy is as important, if not more important, than going to the gym.

Now let's talk about the training itself.

Rule of thumb: Find a coach or workout that makes you happy. This is actually very important for effective weight loss,” says Rilinger. When you enjoy what you do, you are more likely to get into the habit of doing it regularly. Below you can find 10 workouts that will definitely help you achieve your weight loss goal. Try them. And remember: if you tried many options and didn’t like any of them, this does not mean that the sport is not for you. It may be that your coach is simply not right for you. Don't give up on the way to your goal.

Interval training

Interval training is the number one weight loss method that experts keep talking about. What is he like? "It's any form of exercise that repeatedly causes your heart rate to increase and then slow down," says Rilinger. This type of workout gets your heart pumping, which in turn speeds up your metabolism. This way you burn more calories.

One of the many variations of interval training is cycling, although it mostly involves cardio rather than a strength element. Rilinger also notes that the exercise bike works different muscles: quadriceps, hamstrings, glutes and abs. And this further enhances the fat-burning effect of the workout. “The more muscles you use, the more calories you burn, because all muscles need energy to work,” says Rilinger. – And the more energy you use, the higher the number of calories burned. All this is interconnected"

Interval training example

What is the secret of efficiency

To burn more calories, you need to use a lot of muscles.
Isolated exercises, such as biceps curls, will burn far fewer calories than pull-ups, which require energy from the back and core muscles in addition to the arms. All exercises from our workout involve several muscle groups at once, increasing calorie expenditure. At the same time, the movements are quite simple, so you can quickly master them and last longer at high intensity.

The second reason for efficiency is high tempo. These exercises must be performed with maximum effort, without rest until complete recovery. A high heart rate throughout your workout helps you burn more calories.

Strength training with weights

Consider strength training "the mother of all weight-loss techniques, the highest link in the training food chain, the supreme deity," Rilinger says. Resistance training, either bodyweight or weight-bearing, is another incredibly effective way to shed extra pounds. Lifting weights has been shown to increase your resting metabolism, which means you'll continue to burn calories after your workout. Rilinger suggests adding three strength workouts to your schedule. Also, as your body gets used to the load, the same movements of the same intensity become less effective over time. Therefore, it is recommended to change exercises approximately every three weeks to keep the body in good shape. A great option is to train with dumbbells (and use real ones, not flimsy pink dumbbells).

Video lesson

To make it easier for the body to get used to fat-burning workouts, beginners are recommended to follow video lessons for the first time. Firstly, it will protect inexperienced beginner athletes from possible injuries and mistakes. Secondly, it will replace the instructions of a professional trainer in the gym. Thirdly, it will not allow you to relax, stop, or slow down at the desired pace required for fat-burning activities.

Video - fat burning workout at home:

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Boot Camp

An excellent workout that speeds up your metabolism for a long time is boot camp. These classes (like Barry's Bootcamp) combine two of the most effective training styles: interval and resistance. "You'll quickly perform high-intensity exercise, both cardio and strength, for a short time, interspersed with short periods of rest," says Adam Rosante, a certified personal trainer and creator of the 30-Second Body workout program.

If you're trying this workout for the first time, don't hesitate to ask your trainer for advice. A good coach will help you determine if you need to change the weight or intensity (hint: if you can easily do 10 reps, you definitely need to add more weight), give you proper exercise technique, and suggest how to change or replace any movement that's bothering you. discomfort or may cause injury. If you can't find time to go to the gym, you can work out with Rosante remotely using the 20-minute C9 Challenge video or another one, such as his 16-minute bodyweight workout.

Bootcamp Workout Example

Losing weight at home - fat burning workout

Fat burning workout at home is a whole set of exercises that combine two types of physical activity: cardiac and whole body. To lose weight quickly enough and maintain the effect for a long time, you will have to do cardio and strength exercises for all muscle groups in one complex .

It is this scheme that works to burn fat in the most effective way. The principle of its operation is simple: the more muscles are involved in the work, the more strength will be needed to restore them. If your nutrition and daily caloric intake are in order, then energy will be replenished from fat reserves. In addition, with regular exercise, metabolic processes accelerate, which also contributes to rapid weight loss.

The fat-burning complex for women includes a variety of types of exercises to perform at home. Sports equipment will be especially effective in losing weight and building a beautiful body: dumbbells, fitball, jump rope.

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You can build a fat-burning workout on a circuit basis, according to the Tabata system, or create a weekly plan using the split system: one day we train the upper body, another - the legs, the third - the abs. The entire fat burning set of tasks must be completed without rest . This significantly increases the efficiency of burning fat deposits.

Basic principles of fat burning exercises:

The complex should include fat-burning exercises for each muscle group. It is best to do several approaches to train your abs and legs;
Be sure to start your workout with a warm-up and end with stretching;
First of all, you need to perform the most difficult tasks, most often this is working with dumbbells and squats;
Next, you can do abdominal exercises;
The best way to finish a fat-burning workout is with 15-30 minutes of cardio.

Fat-burning workouts at home for women can alternate by day of the week. Cardio, like running or cycling, is best done in the morning on an empty stomach. Fat burning depends on food intake: it is better to eat 2 hours before training, and 2 hours after.

In order to enhance the fat-burning effect of any chosen system at home, you need to follow certain rules:

Carry out the program 1.5-2 hours after eating and do not eat for another 1.5-2 hours after it;
The training time should not be less than 50 minutes;
For high-quality results, it is best to perform a fat-burning training system in the fresh air;
Monitor the average heart rate while performing an effective complex (220 minus age);
Effective results can be obtained by performing at least three workouts per week;
For a fat-burning effect, you need to constantly dilute strength exercises with cardio.

Program for girls

The fat-burning workout program for girls at home is perfect for the modern woman who works, takes care of her family, and at the same time devotes time and energy to her own health and appearance. It is worth recognizing that for these purposes it is not always possible to regularly visit the gym, so home workouts are a priority for many.

Fat burning workout for girls at home is the most suitable option for women who are ready to devote 30 minutes a day to working on their own body. At this time, you will have to fit in a mandatory warm-up, strength and cardio exercises, a cool-down or stretching - the latter can not be included in the 30-minute fat-burning complex, but can be done additionally for 15 minutes. In a short time of the main workout, you will have to pay attention to all muscle groups, so you can combine two types of exercises in one - this is called supersets.

Supersets of exercises for the whole body during a fat-burning workout:

running in place (15 minutes) or jumping at an accelerated pace (10 minutes), X-jumps (20 times);
turning and bending the body to the sides (about 20 repetitions in each direction);
push-ups on your knees (for beginners) from the floor or leaning on any surface (bed, chair) - a couple of sets of 15 repetitions;
deep squats with legs wide apart (3 sets of 15 reps);
lunges (a couple of sets of 10 times on each leg);
abdominal crunches (straight, lateral, combined with a “bicycle”), 20 times, 2 approaches;
stretching for all muscle groups.

Before and after supersets, you can perform cardio (running or jumping) for 10 minutes to enhance the fat-burning effect.

The entire program for losing weight at home for women takes half an hour, this saves not only time, but also money.

Leg exercises

Fat burning workout at home for women can consist of a set of tasks to work out the leg muscles. To give your legs a slim and toned look, you don’t have to go to the gym; you can perform fat-burning exercises at home and achieve the desired result.

Leg training program at home:

deep squat (you need to squat low and smoothly to feel the muscle tension), three sets of 20 repetitions;
plie squats (leaning on a chair, you need to squat down smoothly and stay in this position until you feel maximum muscle tension), three sets of 10 repetitions;
sumo squats (deep squats with legs wide apart), three sets of 20 reps;
lunges on each leg (15 times);
double lunges (after lunging forward, do a reverse lunge back), 10 times, two approaches;
exercise “dog” (on all fours you need to move your legs back and to the side), 15 repetitions on each leg.

By performing fat-burning exercises for the legs, the muscles of the thighs, calves, buttocks, and abs are strengthened.

Effective abdominal exercises

How to lose belly fat with fat burning exercises? To remove a small amount of extra pounds from this part of the body, you can limit your diet and do cardio at home. However, to achieve relief on your stomach, you need to add strength exercises to your cardio.

Fat burning training for the abdomen is aimed at activating muscle work and reducing fat, but this is not enough. Beautiful relief is achieved only with proper nutrition with a predominance of protein in the diet, which is a building material for muscles.

Exercises for a flat stomach should target the transverse abdominis muscle, for this you need to perform intense crunches in several approaches.

What exercises for a flat stomach can be done at home?

plank in all variations: on outstretched arms; on the elbows; lateral with emphasis on one hand; with classic with side swings; "climber"
twists in all variations: straight; lateral; on fitball; reverse crunches - lifting legs bent at the knees; crunches with legs raised on a chair; bicycle crunches;
lifts from a lying position: straight and lateral.

Cardio workout

Fat-burning cardio workout for home is a single set of strength exercises and cardio that increases the speed of achieving the desired result. Their main goal is to burn extra pounds and give overall body tone. To have the desired effect, intense fat-burning training at home must be accompanied by proper nutrition.

The intensity of exercise depends on the structure of the body. The emphasis should be on problem parts of the body. An important element is speed and technique; you need to perform the exercises correctly and quickly.

Fat burning cardio workout at home:

explosive push-ups. With this type of push-ups, you need to smoothly lower down and sharply push off from the floor, lifting your palms off, then gently lower, you need to perform them 15 times, gradually increasing the difficulty by adding clapping;
burpee exercise . From a standing position, bend over, place your hands on the floor at your feet, rest on your palms. Jump your lower body back into a push-up position. Perform push-ups. Pull your legs under yourself again, resting on your bent legs and straight arms, and stand in the starting position while standing. You need to repeat the burpee 20 times;
"climbing" exercise. While standing in a plank, pull your left leg towards your left hand and return to the starting position, do the same on the other part of the body. You need to repeat the exercise 30 times on each leg;
jumping - from a squatting position you need to jump up, holding your hands behind your head, 15 times;
sumo squats - a squat on legs wide apart with a weight in your hands, holding it between your legs. Do 15 reps.

This is an example of the first round of an intense workout at home. It can be repeated several times, depending on the level of training.

According to the Tabata system

Today, the Japanese system of exercises at home using the Tabata system is very common. These quick exercises are just as effective as longer workouts at the gym. In addition, the Tabata complex can be performed in just 4 minutes at home, and the result will be impressive.

Fat burning training using the Tabata system - what is the effectiveness of the system at home? First of all, the specificity lies in intense movements performed for a while and alternating with short rest. Tabata training ideally combines cardio and strength exercises, which directly affects the acceleration of fat burning.

The workout takes four minutes. One minute includes two cycles of activity of 20 seconds, and two cycles of rest of 10 seconds, which alternate with each other. Each minute can be a different exercise, or it can always repeat the same movement. A four-minute fat-burning workout can be done in several approaches, using as many exercises as possible. You can perform the Tabata exercise program at home every day. All exercises must be performed technically correctly and diligently in order to quickly lose excess weight.

This fat-burning workout is popular among modern men and women, since in a minimum amount of time you can get rid of a large number of calories accumulated during the day and increase endurance.

The set of exercises according to the Tabata system at home includes:

intense jumping;
deep squat;
running with overwhelm;
twisting;
running in place.

Before exercise, it is better to warm up and stretch. Since the program requires maximum intensity of movement and speed, it is important to prepare the body in advance so as not to harm yourself.

Important! Fat burning workouts using the Tabata system cannot be carried out:

people with heart problems;
with ailments of the musculoskeletal system;
those suffering from chronic diseases during exacerbation;
unprepared physically.

A set of exercises for men

A fat-burning training program for men includes additional equipment, such as dumbbells or a jump rope. The system for men is designed not only to remove extra pounds, but also to strengthen muscle mass.

The program includes strength exercises that are performed alternately with cardio. This complex at home is called a combined program. The purpose of strength training is to train muscles, while cardio helps you burn excess fat. Such a system can be called power aerobics at home.

Fat burning workout complex for men at home:

Dumbbell bench press in a supine position (from the chest up), 20 times, 3 sets;
standing dumbbell curls , 3 sets of 20 reps;
intense jumping rope for 15 minutes;
push-ups with a gradual increase in load (adding clapping and one-arm push-ups), 3 sets of 20 repetitions;
deep squats with dumbbells (dumbbells need to be placed behind your back and held straight), 20 times, 3 sets;
finishing run for 30 minutes.

You can alternate fat-burning exercises and swap them, it is important to perform them correctly and intensively in order to bring your body closer to the ideal.

Circuit training

The effectiveness of circuit fat-burning training lies in the fact that during its implementation you can burn many more calories than during regular exercise in the gym. The main advantage of such a program is that you can modify fat-burning exercises and perform both cardio and strength training at the same time.

A circular set of tasks can be performed at home in order to get rid of subcutaneous fat and give relief to the body. For each goal, you can create your own training plan with a predominance of certain exercises. At home, training can last 30 minutes. One round of exercises can include movements for all muscle groups. The number of repetitions is 15-25, depending on the level of training.

Important: To perform a fat-burning circuit workout, you need average physical fitness and no heart problems. Before starting, it is better to consult with a specialist to choose the right system at home.

What exercises to include in circuit training at home:

warming exercises for joints and muscles;
squats;
lunges;
twisting;
burpee jumps;
push ups;
plank

Circular fat-burning training at home can be done without additional sports equipment; just working with your own weight is enough. However, having dumbbells and a jump rope will significantly increase the effectiveness of your workouts.

Boxing

“Essentially, boxing is just another form of interval training,” explains Rosante. It also makes you feel like a cool bad guy. Here's what you need to remember: A common beginner mistake is to use only the strength of your hands to strike. It is correct to use more strength of the entire body for strikes. This way you will include in the work those muscles that are usually ignored during other workouts (for example, the obliques).

This type of training is best done in the gym. Rosante argues that for a beginner, the help of a professional is necessary, since without it it is very difficult to master the correct technique and maintain the required level of intensity. But if you still want to train at home, try this video from Milan Costich, the founder of a boxing gym in Los Angeles.

Run

To run, all you need is a pair of running shoes and leave the house. But if you're trying to lose weight, lazy, sluggish jogging is not your choice. You need to speed up or run uphill (or increase the incline on your treadmill). “Running uphill works your leg muscles and buttocks—two of the largest muscle groups in the body—even more. This engages the smallest muscles and uses even more energy,” explains Rosante.

As mentioned, the more energy you use, the brighter the fire of calories you burn burns. But the correct technique is important here too. “Run uphill, lifting your knees as high as you can, dropping your heels directly under your body. Without clenching your palms, bend your arms at a 90-degree angle and move them straight forward and then back toward your back pockets,” explains Rosante. And don't move them too far when running, as this is simply a waste of valuable energy that your muscles need. If you're on a treadmill, here are some workout options to get you started.

Correct running technique for weight loss

What are the benefits of cardio training?

Regardless of where cardio is performed (at home or in the fitness room), aerobic exercise has a great effect on the condition of the entire body:

during exercise, calorie burning accelerates, muscles work in difficult areas, and overall tone increases;
Regular training improves heart function, normalizes heart rate, and makes the body resilient;
with the right approach, mood improves, symptoms of depression go away, and the functioning of the nervous and respiratory systems improves;
Regular saturation of cells with oxygen accelerates metabolic processes.

Exceeding the permissible intensity of cardio at home without exercise equipment leads to excessive fatigue, so it is important to strictly follow the plan.

Crossfit

CrossFit has become very popular for a reason. After all, he works. At least when you train correctly. However, this principle applies to all types of training.

CrossFit workouts are very varied. They can consist of anything from kettlebell swings to rope climbs, from jumping jacks to front squats. And these workouts are short and very intense. It is very important to find a gym that suits you best, as well as a professional trainer who can explain the exercises correctly and modify them if necessary.

What is crossfit

What is fat burning

Fat cells are reserves of unspent energy, deposited under the skin because they simply had nowhere to go, because at a certain time the body received more calories than it could spend. To get rid of these unnecessary reserves in the form of fat, you need to create an energy deficit: spend the maximum amount of energy, but get the minimum from food - then the body will begin to use up reserves from fat depots . An excellent remedy for this approach would be special exercises for fat burning.

Tabata

If you justify your reluctance to exercise due to lack of time, Tabata is what you need. Shanon Squires, an exercise physiologist and coordinator of the athlete performance lab at the University of Colorado's Anschutz Health and Wellness Center, explains that it's 4-minute high-intensity interval training. Which consists of eight 20-second periods of stress, alternating with 10-second rest periods.

This pattern can be used with any exercise, including functional rope exercises. In four minutes you can speed up your metabolism and heart rate. But Squeers says this shouldn't be your only workout if you want to lose weight. “Your body will quickly get used to these intervals, so you will have to increase the intervals or intensity of your workout to see results,” he says.

Rosante suggests increasing the duration of such a workout to 20 minutes without changing the scheme. You simply choose four exercises—such as jumping rope, squats, sprints, and squat jumps—and perform one of them for 20 seconds as fast as you can (while maintaining proper form, of course). After 20 seconds of exertion, you need to rest for 10 (and only 10) seconds. Repeat all eight rounds at this pace (4 minutes total), then rest for a minute and move on to the next exercise.

This is what a Tabata workout looks like

How does the process of burning fat in the body proceed?

This process is influenced in one way or another by all “weight loss” activities, and it occurs in three stages. “The first is lipolysis, the breakdown of fat into its constituent components and transport of fatty acids into the blood,” says Sergey Kotov, master trainer at the Escalada fitness club . — This happens under the influence of hormones and is a key point in fat burning.
The second stage is the delivery of fat to working organs, where the third and final stage of fat burning occurs - the oxidation of fatty acids and the production of energy and heat from them.” What does nutrition and training have to do with all this? It’s very simple: they are the ones who trigger the production of the necessary hormones. “Hormones stimulate fat burning processes—somatotropin, adrenaline, thyroxine,” says Sergey Kotov. “In turn, the secretion of these hormones is stimulated by physical activity, a balanced diet, good sleep, and restorative procedures (sauna, contrast shower). Stress, a busy schedule and poor nutrition inhibit and slow down the fat burning process. Why? Stress increases the production of the hormone cortisol, and poor nutrition increases the production of insulin, which force the body to store fat rather than part with it.”

Thus, by properly organizing workouts at home to burn fat , you can “dry out” quite well. Moreover, as a result, reserves of both visceral (internal) fat and subcutaneous fat will decrease.

Yoga

Do not think that yoga is a workout for the lazy, which is intended only for days of active rest. Rilinger says yoga may be the secret weapon in your weight-loss arsenal. After all, it develops flexibility and improves health, and this is very important for the effectiveness of other, more intense workouts (for example, boot camp).

But that's not all. “Yoga requires balance and stability, which means it develops functional strength. In addition, it has a beneficial effect on mental health,” says Rilinger. Try incorporating yoga into your schedule at least once a week. If you can’t go to the gym, you can start doing it at home.

All Bikram Yoga exercises (hot yoga)

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How to train to lose weight

All these types of training have one thing in common - the heart rate range during the exercise period, namely in the zone from 50 to 70% of the maximum heart rate.

If the pulse is less than the lower limit of this zone, the body will become stronger and healthier, but fat will not burn.
The same applies to overcoming the upper threshold, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, provide excessive stress on the heart.

Therefore, it is important to calculate your heart rate zones before starting to lose weight:

220 – age = X
X multiplied by 0.5 is the lower limit
X multiplied by 0.7 is the upper limit

Thus, get the upper and lower limits of the fat burning zone.

Learn more about heart rate zones →

The frequency of training is also important. You don't need to train every day, an average of 3-4 workouts per week is enough. We will not dwell long on the importance of recovery after exercise. Even if there is no soreness the day after cardio training, the absence of muscle pain does not mean that the training was unproductive and pointless. On the contrary, the heart has received sufficient load, even if it is not noticeable. Accordingly, rest is also needed between such workouts.

And another important point is the duration of the workout. On average, a fat-burning workout should last from 40 to 60 minutes. This interval is optimal for achieving the goal, but if you train for less than half an hour, the effect will be insignificant. But you shouldn’t exceed the duration either. More doesn't mean better.

Swimming

If the thought of running scares you, or if you want to exercise without straining your joints, hit the pool. Rosante claims that an hour of swimming can burn more than 750 calories and still work all major muscle groups. As with any physical activity, you need to start swimming carefully.

Rosante suggests this plan: hold on for as long as you can, standing straight in the water and using your arms and legs to stay above the surface. Then rest for two minutes. After resting, swim 10 times 100 meters (this is a back-and-forth swim in an Olympic pool). Rest for a minute between sets. When you finish this workout, you will feel a pleasant exhaustion in your muscles.

Swimming technique for weight loss

What does success depend on?

During exercise, fats are not always broken down symmetrically. Some exercises burn fat in large percentages relative to the total amount of energy expended, but their quantitative ratio will be much less than when performing others. And yet, no matter what type of exercise is chosen, the main goal of a person losing weight should be to ensure that during training there is a maximum level of energy expenditure.

Video

Experts say:

If the weight loss program is of low intensity, then fat is consumed as an energy reserve;
When you include jogging in a fat burning program, the same consumption of fat and carbohydrates will be 50%.
If the training takes place at a rapid intensity, then glycogen is predominantly broken down.

During jogging, the overall level of energy consumed increases several times.

Jumping rope

It's time to remember your childhood. Namely, physical education lessons in which you learned to jump rope. A jump rope is an excellent exercise machine, cheap, portable (it will fit into even the smallest bag!). And you can use it almost anywhere. Just a couple of minutes of jumping and you will feel your heart speed up.” Here's Rosante's jump rope workout plan:

Warm up by jumping rope for three minutes;
Perform 100 traditional jumping jacks (lifting both feet off the floor at the same time and without performing additional rope rotations or jumps);
When finished, perform 100 sprint jumps (the same traditional ones, but as quickly as possible);
Repeat step 2 and 3 according to the following format: 50/50, 21/21, 15/15, 9/9;
If you need more, work your way up this pattern back to 100/100 jumps.

And yes, it is highly not recommended to jump barefoot. According to Rosante, “There are few things that compare to the pain of a jump rope hitting your foot.” And everything that can be done with a skipping rope can be done without it (if you suddenly don’t have a skipping rope at hand).