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Top 4 Extreme Exercises to Burn Fat Rapidly

Top 4 Extreme Exercises to Burn Fat Rapidly

Are you tired of having those extra pounds?

The best way to lose weight and stay in shape is to create a long-term fitness and diet plan low in calories that you can follow day to day. If you just want to lose some pounds quickly, there are several techniques and exercises that you can follow to help you achieve your short-term goals.

The following exercises are very effective in building your muscles and helping you burn fat, especially if you have a busy schedule. If you practice these exercises 3 times a week, you will lose weight and get your body in shape fast.

You will need a comfortable mat, a towel, and a skipping rope. Don’t forget to hydrate yourself before and after your workout, and rest when needed.  Let’s get started.

BURPEES

2 minutes / 20 second rest / 3 repetitions

Burpees are a full body workout and they help you gain strength in the entire body. With each repetition, you will work your arms, chest, quadriceps, glutes, hamstrings, and core. Therefore, this exercise is a fat burning machine, they burn tons of calories. Burpees will also help improve your conditioning and respiratory endurance quickly, as you will be able to perform more of them because your body will have the ability to use this oxygen more efficiently.

  1. Drop into a squat position with your hands on the ground.
  2. Kick your feet back, placing your body into a plank position, while keeping your arms extended.
  3. Jump your feet back into the squat position.
  4. Jump up from the squat position.
LUNGES

2 minutes / 20 second rest / 3 repetitions

Lunges can improve your core strength. When doing lunges, you must engage your core muscles, including your back and abdominals, to keep your body upright and balanced as you move your hips up and down.

  1. Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
  2. Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
  3. Pause, then bring your right leg home to start.
  4. Now do the other side by stepping forward with your left leg.
SQUATS

2 minutes / 20 second rest / 3 repetitions

Squats are always included in cardio exercises because they aim not only at toning your tights but also at shaping your entire figure.

  1. For this exercise, you need to separate your legs and shoulders and lean over as you achieve the perfect squat and muscle contraction.
  2. Try jumping as you go back to the initial position.

This exercise will also improve your cardiovascular health. Your legs will look stunning in no time.

ROPE-SKIPPING

1 minute / 20 second rest / 3 repetitions

This exercise is accessible to everybody and is more effective than you might think while at the same time being fun.

Skipping exercises are the perfect solution for shaping your legs, working your abs, improving balance and coordination, and getting a highly effective cardio fat burning workout.

Start slowly so you can learn to coordinate your skips with the jump rope. Keep your body straight during the exercise.

As you get more fit keep adding more time to each jump rope session and increase your speed.

Final Thoughts

When it comes to working out, as well as establishing other healthy habits, consistency is key.  In addition, it is important to be aware of that for our bodies to progress, it requires a settling time to learn how to do the exercise well and be efficient at the same. Remember always consult your primary care physician for all your health-related advice and stay fit.

“Those who think they have no time for exercise will sooner or later have to find time for illness”. – Edward Stanley

The 3 Week Diet

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