Exercises for Burning Fat

If you are interested in a real body burn, then I have a total fitness workout plan for you - fat burning exercises. It works every muscle group in your body. It requires little in the way of equipment and it is versatile. You can choose to do the cardio type exercises all together and then move on to leg, upper body, and abs exercises. Or, you may rather do these exercises in more of a circuit-type fashion. Do one cardio exercise and then move on to a leg exercise, upper body exercise and finish with an abs exercise. Then, do another bout of cardio. You may also want to burn even more calories and fat by doing a cardio exercise between every other set of exercises: Cardio, Legs, Cardio, Upper Body, Cardio, Abs, Cardio… The benefit of the last method of organizing your workout is that you are constantly in motion and switching muscle groups. It is a challenge for your body and your muscles never know what’s coming up next. I highly suggest choosing exercises that take you from the floor to standing and back again – the more switching the better.

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The exercises that I am going to present to you are like a menu from which to choose. If you’re interested and motivated (and have the time) – then you may wish to try them all. Many of us don’t have that kind of time, so just do what you can whenever you can. If all you have is 20 minutes before you have to put the kids to bed, then fine. Just make sure that you use each minute effectively, with no rest in between exercises and that you push yourself with each rep. You can also keep this menu of exercises to choose from beside the t.v. Why not get off the couch at the commercial break and try a few lunges and push ups? Or how about trying to hold the plank position for an entire commercial? You need to challenge your body with new and interesting activities whenever possible and I’ve got some great exercises to choose from! Here's the cardio section of our fat burning exercises:

Cardio Menu

1. Run

Run on the spot. Keep your knees up high in the air. Run at a moderate speed for thirty seconds. Then, I want you to speed up for thirty seconds (you can be in one spot or be running around the room). Then for 30 seconds to one minute, run at a moderate speed trying to kick yourself in the bottom (extra work for your quads).

2. Skip

You can use an actual skipping rope for this or you can just pretend that you have a skipping rope. Start out slowly for about 15 – 30 seconds. After 30 seconds, try to increase speed for 30 seconds. Go as fast as you can for 30 seconds, jumping and moving your arms as is you are swinging a skipping rope. Slow down to a more moderate speed for the final 30 seconds.

3. Tire Jumps

Start at one end of the room. Take about ten steps forward (depends on the space that you have). As you are stepping forward, pretend that you are stepping into and out of tires that are laying on the floor. It is important to keep your knees up as high as possible. Take ten steps forward and then move it back. Try to do ten ahead and back quickly, and then do ten ahead and back more slowly. Do as many as you can for one – two minutes.

4. Speed Bag / Punching

Imagine that there is a speed bag in front of you, just above your head. Shuffle from side to side, as a boxer would. Spin your fists, one over the other as if you have a real speed bag, for 30 seconds. Then, as you shuffle back and forth, add quick jabs with your fists, as is you’re punching an opponent (30 seconds). Go back to the speed bag for 30 seconds and then finish with 30 seconds of the side to side shuffle and quick jabs.

5. Side Shuffle

Hold your fists in front of your face, like you’re a boxer. Shuffle your feet to one side (about 4 -5 steps) and then back to the other side. Alternate between a quick shuffle and an even faster shuffle for one – two minutes.

6. Jumping Jacks

These are your basic jumping jacks. Start with feet together. Jump out to the sides bringing your hands out and over head. Jump back to the middle, bringing arms down. Repeat. The faster the better. Continue for one – two minutes, alternating from fast to slow jacks and back.

7. Lay Down – Stand-Ups

Start from standing, feet shoulder width apart. Put your hands down to the floor and jump back with your feet. You can either do a push-up or lay your whole body on the ground. You will then bring your body back up and jump your feet back to starting position. Stand up straight. Do two jumping jacks. Continue for one – two minutes.

8. Off the Line

Start with your legs wide and touch the floor with one hand. Pick a spot across the room as your destination. Sprint to your destination, knees high and then quickly scoot back to your starting position by running backwards. Repeat for one to two minutes. (A larger space is optimum for this.)

9. Step Ups

You’ll need a bench or a step for this exercise. Stand about 2 feet away from the step, feet together. Lunge forward, stepping onto the step. Stand up straight. Step back off of the step. Switch legs. Continue for one to two minutes (the quicker the pace the better).

10. Lunge and Kick

Stand with your feet shoulder width apart. Lunge back with your right foot and drop the knee. Keep your left knee over the left ankle. Straighten up and come back to starting position. Kick the left foot out, as if you are kicking a door open and lower your foot to the floor. Repeat for 25 reps and then switch legs.

Page 2 of this Exercises for Burning Fat guide is here: Exercise for Burning Fat.

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