Five Best Types of Exercise for Fat Loss

Can you work your way to a lower body index? Yes! Losing fat isn't exactly easy - no matter what some may say - but with a low-calorie, supplement-enhanced diet and with the right mix of exercises you can burn fat in a healthy way.

Before you learn more about the most effective fat loss exercises, let's get one thing straight. There's no single fat loss exercise that, performed to exhaustion, will help you achieve amazing results. There's no magical device that can enhance the way you exercise so amazingly that you just shed pounds every day. It's better to rely on old, proven fat loss exercises than to spend a lot of money or miracle promises.

Another thing that's good to know is that slow and steady cardio - running, cycling - isn't the magic bullet to weight loss. Three hundred hours of cardio over a 12-month period burns only around 5 pounds, according to a study published in the journal Obesity.

Things are clear - if you want to see noticeable results, you just can't go slow and steady. You have to focus on short bursts of intense training. Learn more.

1. Interval Training

Interval training is all about bursts of intense exercise followed by short periods of rest. Interval training is more effective at burning fat than jogging or running on a treadmill because it makes your body secrete more adrenaline and growth hormone. Both of these hormones burn fat. As it happens, interval training also burns more calories than steady cardio, hence another reason to make it the centerpiece of your training routine.

One of the benefits of interval training is that you can adapt it to your needs and workout style. You can do it on a treadmill in a gym, but you can also do it in the park or wherever you like to run. You can even cycle your way through interval training. Another benefit of this type of exercise is that interval training is shorter - just try to do intervals for an hour and you'll understand what we mean.

So how can you use interval training to burn fat?

·         Do a good warm-up of at least five minutes.

·         Run or pedal 20% faster than your usual running or pedaling cardio workout rate - don't push too hard

·         After 30 seconds, slow down to half of your regular cardio rate - 30 seconds is a good start for a high-intensity workout.

·         Alternate periods of 30 seconds or fast-rate exercise with 30 seconds of easy exercise.

·         Do 6 intervals.

·         Do at least 3 interval training sessions every week

You can get even better results with interval training by increasing the duration of the high-intensity / low-intensity intervals and the number of repeat intervals. But as with most types of training, you want to start slow to avoid injuries or exhaustion. It's better to do several short interval training workouts every week than to just do one amazingly intense one and fall flat after it.

2. Jumping Jacks with Pushup

Countdown workouts are another effective way to burn fat. Because of the countdown they involve, they can be a motivating way to push through to the end of the exercise. Here’s a simple but highlight effective exercise of this type.

·         Do six jumping jacks

·         Do six push-ups

·         Do five jumping jacks

·         Do five push-ups

·         Continue in the same way, alternating between the two types of exercises until you get to zero.

·         In each future workout, add one extra rep to each exercise.

3. Hurricane Workouts

A hurricane workout lasts about 16 minutes and is designed to build muscle and keep your heart rate high. For a hurricane workout you need a bike, a treadmill, or a jump rope. For our example, we'll use a bike.

·         Warm up with light pedaling for five minutes.

·         Pedal near maximum effort for 15 seconds.

·         Slow down and measure your heart rate.

·         Multiply the result by 10 to find your beats per minute rate.

·         When your heart rate drops below 120 bpm (measure it!), do another intense bout of cardio.

·         Do 9 intervals.

4. Strength Training

Strength training can also help you lose weight because bigger muscles eat more calories. The more you work your muscles, the more calories they need. Do push-ups, crunches, squats, lunges, and rows. These are all straightforward exercises you can get right at home. They're simple enough that anyone can them. Do strength training at least twice a week, ideally in the gap days between your interval training. Don't expect immediate results.

5. High Intensity Strength Intervals

These are more effective than regular pushups or crunches, but they also demand more energy and strength, though, so you may want to start with basic strength training first and only later move on to them. The key to making high intensity strength intervals burn a lot of fat fast is to work opposing muscles. Here's a simple and effective exercise for that.

·         Grab dumbbells you can handle for 10 repetitions.

·         Do a dumbbell bench press.

·         Do an inverted row with.

·         Do five repetitions of each move, alternating them

·         Rest enough between sets so you can complete them all.

·         Do five sets of each.

In the end, remember that one of the common mistakes people who want to lose weight by exercising make is to work too much too fast. If you try to implement all of the five types of exercises above into your workout, you may set yourself a pace you can't keep up for long.

Choose instead one or two exercises from this list that you think you will enjoy the most and do them three times a week, pushing yourself a little harder every week. You'll lose more weight this way than if you try to do too much and end up on the sideline. In time, you can add new exercises and combine them to get even better results.

Hi! We’re Team NeuroGum, aficionados of all things brain-related, from creativity to working out. With backgrounds in art, science, and athletics, we love delving into all the potentials of the human body.

We also created the world’s first nootropic energy gum, made help you optimize your mind — anywhere, anytime. Find out more from: https://neurogum.com/