12 Exercises That Burn Fat And Tone Your Whole Body

exercisesHealth

If you are looking to burn fat, remember that it is never too late to begin an exercise routine. While it’s easier to gain weight, it’s difficult to get rid of it, hence you should keep in mind that results from losing weight isn’t going to happen overnight. Then again, there are truckloads of exercise programs out there on the internet, but which ones are truly effective? This is where we come in! So, if you want a workout that helps burn fat faster, as well as tone your whole body, then try some of these exercises below:

Here Are 12 Exercises That Burn Fat and Tone Your Whole Body

“A huge part of losing weight is believing you can do it and realizing it’s not going to happen overnight.” Unknown

  1. Step-ups

Step-ups give you leaner and stronger legs, as well as a tighter rear. Trainers consider this one of the best workouts for the bottom, according to Shape. You can do this exercise in the park using a bench. If you’re at home, you can use the stairs and add more weight to the routine with dumbbells.

To do this, firmly place your left foot on the step. Then press on this foot as you push your body up to the steps until you straighten your left leg. With your right leg, slowly lower your body back until it’s on the ground or floor. Repeat the process and do 16 reps each. Balance out your weight so you won’t hurt yourself or accidentally fall on the steps.

  1. Jumping Jacks

This game you played as a child is an effective form of exercise for burning fat. Jumping jacks elevate your heart rate to boost your metabolism. Additionally, moving your arms up and down as you jump tones your muscles. This is a full workout, as you’re burning the fat on your upper and lower body while doing a cardiovascular activity.

  1. Push-Ups

No muscle toning workouts are complete without the classic push-up.  It’s still popular because it is one of the most reliable routines. It provides upper body strength and muscle toning for the arms and legs. Any movement that activates your muscles helps you burn fat better, and push-ups offer great results.

  1. Spiderman Push-ups

Put variety in your push-ups by adding one movement. As you lower your body, bend your knees to the sides one at a time, as if you’re doing Spiderman’s moves. This exercise will also activate the muscles around your hips and buttocks.

  1. Mountain Climbing

No need to scale an actual mountain for this exercise, but you can mimic the movement that climbers make. This routine targets your abs, one of the hardest spots to get rid of fat. In a push-up position on the floor, spread your hands evenly. Slowly bend your knee as you move your left leg forward, as if you’re climbing a mountain. Alternate with your right leg. Be conscious of the way you inhale and exhale and avoid drooping your back. It should be on level with your pelvis as you keep moving your legs forward.

  1. Leg-slimming lunge

This exercise mainly targets your hips, hamstrings, quads, buttocks, and calves but it can also firm up your shoulders and biceps, as well as your abs. Stand firmly with your legs far apart. Then move your left leg forward, with your knees bent to 90 degrees. Align your left knee to your left ankle as you lunge. Hold this position for three seconds. Then bring your left leg back into the starting position and repeat with the other leg. To burn fat more effectively, swing dumbbells with your arms as you lunge and do 10 reps for each side.

  1. Leg swing with a resistance band

Use an elastic resistance band to make these exercises more challenging. This promotes muscle toning and brings similar results as using traditional gym equipment, as per a study on the European Journal of Sport Science. Place the band around your ankles when you do your leg swings. The tighter it is, the more you have to push forcefully so you can strengthen and tone your lower leg muscles. Do at least 16 reps for each leg.

  1. Side steps with a resistance band

Don’t remove the resistance band yet. Instead, raise it around the thigh area when you do your side steps. With your feet apart and aligned to your shoulders, carefully step to the side and feel the pressure of the resistance band. Do 16 reps for each leg.

  1. Squats with resistance band

This exercise targets the buttocks and thighs, where there’s a large area of body fat. With the band still on your thighs, do basic squats of around 16 to 20 reps. Be sure you’re sticking out your buttocks when you’re squatting down to get the most out of this movement. Your chest and back must also be straight, while your heels support most of your weight. Widen the position of your feet if you feel your movement is limited.

  1. Jumping Lunges

This exercise works the same way as basic lunges, except you’re giving your body more cardio workout because you need to jump as you switch legs. Jumping lunges pumps up your heart rate and makes use of multiple muscles in your body, so you’re definitely getting a full workout with this routine.

burn fat

  1. Farmer’s Walk

This exercise requires good balance and you might have actually done this movement without realizing it. Ever carried several bags of groceries in one go with both your hands to the side? That’s the idea behind the Farmer’s Walk.

Using dumbbells, walk as you would with your hands to the side but keep your pace steady. This might seem like a simple movement, but it’s actually tough on your body to hold the weight in your arms as you’re moving your legs. However, this exercise can really give your arms and leg muscles a solid workout.

  1. Bridge

To achieve a full and rounded rear, do the bridge routine regularly. Lie down with your back to the floor and your arms to the side. Bend your knees but keep your feet flat. Slowly raise your hips and make sure that your knees are diagonally aligned to your shoulders. Hold this position for five seconds and flex your abs. Lower your hips and repeat the process 16 times. To make this exercise more challenging, put a resistance band just above your knees as you do the bridge.

Final Thoughts

Apart from positive thinking, remember to be consistent when you’re doing these exercises so that you burn fat and tone your muscles faster. However, give your body time to rest well so you avoid a burnout and enjoy your workouts in the most positive way.

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