Bodyweight workouts are a great place to start if you want to begin making a move toward reaching your fitness goals. Not only can you do bodyweight workouts anywhere they’re also excellent for fat loss without the use of any equipment. You only need your body and your motivation. Here are a few of the best exercises to burn fat:
Burpees
A burpee is one of the best fat burner exercises. It is essentially a two-part exercise that consists of a pushup followed by a leap in the air. Doing several burpees in a row can be exhausting, but this all-around exercise that’s great for burning calories and improving your cardiovascular fitness – while building your strength and endurance – may be worth the sweat.
How Do You Do Burpees?
Set-Up:
Take a hip-width stance with your arms down by your sides. Keep your back straight, chin tucked, and chest up.
Execution:
- Squat down and place your hands on the floor at shoulder-width apart. Kick your feet back and get into a push-up position.
- Lower your body to the floor before pushing back up. Quickly bring your knees up to your torso and leap into a bottom squat position.
- Explode up into a vertical jump while reaching your arms forward and overhead.
- Land on bended knees and then squat down to start the next repetition.
To improve your form and maximize results, always remember to-
- Pace yourself to avoid a breakdown in form.
- Your head, shoulders, hips, knees, and ankles should align vertically in the jump.
How Many Burpees Should You Do To Lose Weight?
For best results, beginners should aim for three to four sets of 10 to 15 reps.
Squat Jumps
The best fat burning exercise that also strengthens your leg muscle is the jump squat. The jump squat is a high-intensity exercise great for burning calories and improving lower body strength. As a standalone movement, jump squats can aid in losing weight, building leg muscles, adding strength, and building full-body coordination and balance.
How Do You Do Squat Jumps?
Set-Up:
- Stand up straight, with your feet slightly wider than shoulder-width apart.
Execution:
- Keep your spine neutral with your back straight and chin tucked. Keep your feet flat and firmly on the floor throughout the exercise.
- Squat down by bending at the knees and hips while keeping your torso upright. Your knees should track over your feet, pointing the same way as your toes. Squat down until you reach depth.
- Explosively push off the floor by rapidly extending your knees and then hips. Keep your body vertical and aligned.
- Land on soft knees and immediately transition into a squat to start the next rep.
To improve your form and maximize results, always remember to–
- Brace your core, especially before the jump.
- Contract your glutes and quads on the ascent.
How Many Squat Jumps Should You Do To Lose Weight?
To lose weight, you might want to start with ten to fifteen reps for 3 to 4 sets.
Mountain Climbers
Another movement that is also considered the best exercise for fat loss is mountain climbers. The mountain climber is a staple exercise of workout programs for weight loss. Not only is it good at burning calories, but it also gets your heart rate going. Mountain climbers target your core, making it the perfect exercise to lose that stubborn belly fat and reveal your abs – it’s almost like getting a total-body workout with just one exercise.
How Do You Do Mountain Climbers?
Set-Up:
Look for a leveled area, then get on all fours with your arms fully extended and your hands directly under your shoulders.
Execution:
- Maintain a neutral spine as you contract your abs and glutes. Brace your arms to support your weight.
- Jump your right foot forward, pulling your knee into your chest.
- Return your leg to its original position. As soon as you move your right leg backward, quickly bring your left leg forward.
To improve your form and maximize results, always remember to-
- Keep your core engaged to stabilize your body throughout the movement.
- Move in a quick yet controlled manner to improve your cardiovascular endurance and still keep proper form.
How Many Mountain Climbers Should You Do To Lose Weight?
Beginners can do 20 reps of 4 sets. Assess your fitness level and add more reps and sets as you see fit.
Jumping Jacks
Another exercise that you can add to your routine is jumping jacks. The Jumping Jack is a calorie-burning exercise that targets the hip abductors, hip adductors, glutes, and shoulders while improving your cardiovascular health.
How Do You Do Jumping Jacks?
Set-Up:
Find an open area in your gym. Stand upright with your feet together and your arms extended down your sides.
Execution:
- Jump and kick your feet out to the sides, just outside shoulder width. At the same time, bring your arms out to the side and then overhead in an arching motion.
- Reverse the movement. Bring your feet back together and your arms down to your sides.
- Continue the exercise until you reach the prescribed reps or time.
To improve your form and maximize results, always remember to-
- Keep your back straight and chest out.
- Keep a soft lock in the knees when you land.
How Many Jumping Jacks Should You Do To Lose Weight?
Beginners should begin with 3 sets of 20 reps each day, combined with other exercises for better efficiency.
High Knees
One of the simplest yet recommended exercises to lose fat is high knees. The high knees exercise may look easy but it can be a high-intensity exercise if executed correctly. Performing high knees boost your heart rate while activating your core and strengthening your legs. It also improves coordination and flexibility in the lower body and increases momentum in your stride.
How Do You Do High Knees?
Set-Up:
Find a flat area and stand with your feet hip-width apart.
Execution:
- Keep your core and glutes tight. While keeping your upper body straight, lift your right knee to your chest while bending your left elbow toward the raised knee.
- Then immediately move your elbow backward as you lower your leg back to the floor.
- As soon as you lower your leg, lift your left knee to your chest while bringing your right elbow toward that knee. Perform as if you’re running in place.
To improve your form and maximize results, always remember to–
- Keep your core tight during the execution for more efficient movement.
- Move in a quick manner to raise your heart rate.
How Many High Knees Should You Do To Lose Weight?
Start with sets of 30 seconds. After you’re comfortable with the exercise, add some more challenges by performing the exercise at a faster pace, lifting your knees higher, or lengthening the sets.
Incorporating the best fat burners exercises into your workout routine can help you burn fat, build muscle, and get into shape without the need for any equipment. Along with a proper diet, there’s no doubt that you can reach your weight goals and your dream body in no time.
