If your goal is to lose those few extra pounds and improve your shape, there are many ways to go about it, but not all of them will give you the results you want as quickly and efficiently as what we’re about to discover in this article.
The length of your workouts and the number of different exercises you perform are not the key factors that contribute to weight loss, but the exercises you choose to do will greatly affect the result. To get the best results, you don’t have to do long cardio sessions or spend hours jogging. Instead, try to improve your strength, conditioning, and body composition. In addition to achieving much faster weight loss, this type of training will improve your metabolism in the long run, increase your anaerobic endurance, tone your muscles, and help you achieve a leaner, stronger physique.
Additionally, the benefits of these exercises include improved bone and joint function, bone density, heart and lung health, digestion, and brain function. Studies suggest that it may aid in the prevention and treatment of type 2 diabetes by decreasing visceral fat and improving insulin sensitivity, as well as improving cardiovascular health by lowering blood pressure and reducing heart rate. cholesterol and triglyceride levels. Recently a study that examined the effects of this type of exercise on the metabolic restrictions of fatty liver disease found that 12 weeks of training significantly reduced the levels of fat, iron and insulin in the subjects.
To get these benefits, you don’t have to resort to expensive equipment and complicated training routines. Instead, try these classic compound movements, which will help you build lean muscle, increase your metabolic rate, and help burn massive amounts of fat in a short amount of time.
1. Burpees
Burpees are great, as they hit every muscle group in your body and raise your heart rate almost instantly. They may be a lot to do at first, but they will certainly help you burn more belly fat than hours and hours of regular cardio.
2. Pull-ups or push-ups
The pull-up is a powerful, old-school exercise that can help build a strong back, improve your posture, and tone your entire body. In short, pull-ups are an absolute must for anyone looking to improve their overall body composition and strength.
3. Squats
Squats are the ultimate compound movement to completely reshape your butt, thighs, and legs. After you gain enough skill with the squats, try them with a barbell for best results.
4. Push-ups
Push-ups help strengthen your shoulders, triceps, and chest, while also maximally activating your core, especially your abs. Among other things, having a tight and strong core is going to improve your posture, back health, and stability.
5. Lunges
Lunges offer a wide variety of benefits, including building a tight butt, strong quads and hamstrings, and increased core strength. Doing them regularly will help you run faster and improve your flexibility.
6. Spider
This underrated move effectively targets your abs, chest, shoulders, and triceps. In addition to improving mobility in your hips and toning your core muscles, the spider moves will increase your heart rate and help you burn more fat.
7. Plank
This simple exercise is one of the best when it comes to core conditioning, toning the glutes and thighs, and improving endurance in the abdominal and back muscles. The long list of benefits also includes improved posture, balance, and overall strength.
8. Jump rope
Did you know that jumping rope for 10 minutes is equivalent to running a kilometer in 6 minutes? And even jumping at a moderate pace burns about 15 calories per minute. This exercise is great for burning a lot of calories, improving agility and building stronger arms and legs, so if you don’t like running, you can substitute jumping rope for better results.
If you don’t have the time for long resistance training sessions at the gym, try this list of highly efficient fat burning exercises for 15 minutes every day and you’ll get the body of your dreams. start today.
