Written by MindMate Staff
If you are getting into exercise in order to lose weight, then you want to be sure that you are going to get the results to match the hard work, sweat and energy you put into your workouts. The best way to improve your results is to ensure that the exercises you are doing are enabling your body to burn enough fat for you to see a difference on the scales.
With that in mind, here are the 5 best exercises for burning fat:
1. Interval training
Interval training, often referred to as ‘high-intensity interval training’ or ‘HIIT’, is possibly the best way there is for burning fat and losing weight. HIIT involves alternating between moderate and high intensity during your workout. For example, you may jog for 2 minutes, then run as fast as you can for 30 seconds, then jog for two more minutes and repeat usually for around 30 minutes. The method works the same with most aerobic exercises such as swimming or cycling.
Interval training works because it keeps your body guessing. With lower intensity workouts, your body can adapt to the pace you are running (or swimming or cycling) at and preserve calories rather than burning them. However by constantly switching between moderate and high intensity, you enable your body to burn the maximum calories. In fact, once your body is in this fat burning state, it will continue the process even after you’ve finished your workout!
Swimming is a great exercise for burning fat because it is a total body workout that targets both your muscles and your cardiovascular system. This means that your body works has tpo work harder than with other workouts.
Another great benefit of swimming is that it is a low-impact exercise. Because the water takes your weight, there is less risk of injury than with higher-impact activities like running. The low-impact nature of swimming also makes it ideal as a workout for those that may have restricted mobility.
3. Incline Training
If you’re serious about losing weight and want to modify your existing workout to maximise the calories you burn, then adding an incline can be an ideal way to do this. Walking or running uphill obviously requires the body to exert more effort, and use more energy, therefore burning more calories in the process. In fact, it’s estimated that a person weighing 160 pounds running at 8mph would burn 50 calories more per hour for every degree of incline.
The easiest way to run or walk at an incline is to use a treadmill, which allows you to set the degree of incline you’re comfortable with and monitor the calories you burn so that you can see the difference with and without the incline. However, running or walking up hills is just as effective and can be a great excuse to get out into the fresh air!
Walking is a great way to burn calories without being too strenuous an activity for those who are new to exercise or looking to regain fitness after a long time without exercise.
To maximise the fat-burning effects of your walking, you should aim to exercise at the very start of the day, before you eat breakfast. Walking on an empty stomach will mean that your body is forced to burn stored fat to fuel the workout. In this way, you burn 20% more fat than by working out after a meal. However, keep in mind that your body still needs fuel to power your workout, so be sure to drink plenty of water on your walk and stay hydrated throughout the day.
If you are not a member of a gym, then this might not be an realistic workout option, however as fat-burning workouts go, rowing is probably the best! This is because rowing is a full-body workout that burns more calories than any other type of aerobic exercise. Best of all, because it’s a seated exercise, rowing is easy on the joints and shouldn’t cause injury, aches or strains! If you have access to a gym, regular sessions on the rowing machine are the ticket to hitting your weight-loss goals