There are a lot of squat, plank and crunch challenges online, but how about the super-intense fat burning workouts below? You might have forgotten about them, but we haven’t!
Everybody wants to burn a bit of excess fat, but when it comes to it, a slow and steady fat-loss plan is the most effective way to achieve your goals.
More intense training in shorter bursts and intervals has been proven to burn calories quicker – therefore, burning fat quicker – than longer, slower cardio regimes.
Intense training keeps burning fat even after you have finished your workout, and it can even help you build lean muscle mass in addition to helping you shed the extra pounds.
High-intensity interval training doesn’t just burn more calories than your typical cardio workout. It also helps your body eliminate fat through the production of growth hormones, which burns it off.
What’s more, it helps suppress your appetite, which is always a bonus when you’re undertaking any form of exercise or diet plan!
There are many of these high-intensity interval training exercises you can try out, but here are five of our favorites (and they are the most effective, too!).
5 Intense Fat Burning Workouts
Here are the most effective fat burning workouts
Although we have talked down traditional cardio training, sprinting is different.
Sprinting is an extremely high-intensity form of exercise and is one of the best ways to burn fat. If you have not sprinted before, you should build yourself up to it.
Be careful, because it is very easy to cause a hamstring injury by jumping right in and trying to run as fast as possible as quickly as possible.
Many experts recommend starting your sprinting by going uphill, as it has less of an impact on your joints. When you’re ready, take your sprinting to flat ground.
The aim of the game here is to sprint a short distance as long as possible, then rest.
For maximum fat-burning, sprint no farther than 50 yards before resting for a minute and repeat this around ten times.
2. Elliptical Training
The elliptical machine is a much-loved feature of gyms all over the world.
It is an incredibly simple to use and efficient fat-burning machine on which you can perform a multitude of different exercises to promote weight loss.
One of our favorite elliptical machine challenges is the 15-minute interval workout.
This challenge involves the fast and hard use of the elliptical machine where you increase the machine’s resistance each time you notice a specific feeling.
This classic exercise is a fantastic fat burner and works some of your more important muscles, such as glutes, abs, calves, and quads.
Performing lunges is very easy yet, despite this, it is quite a high-intensity exercise, which continues to burn fat long after you have finished.
To perform a lunge, stand up straight with your feet shoulder-width apart and then take a large step forward (a lunge), whilst bending your knee until your thigh comes parallel to the floor and your knee is resting at 90-degrees.
To come out of the exercise, reverse the motion and move back to the starting position before repeating with the opposite leg.
4. Medicine Ball Slams
Having an off day and want to let out some aggression whilst enjoying the benefits of burning fat? Then the medicine ball slam is definitely the exercise for you!
You are not just burning fat, you are burning away your anger, stress, or anything else which has ruined your day as you smash the ball into the ground with all your might.
This exercise involves your entire body and works on all of your muscles.
Raise the medicine ball above your head and rise up onto your toes. Then, using your core, arms, and hips, slam the medicine ball back down into the ground and catch it as it bounces off the ground.
Rinse and repeat.
Just be a little cautious – medicine balls are heavy, and you don’t want to injure yourself or people around you.
5. Broad Jumps
Broad jumps quickly burn calories and keep your heart rate high by engaging all of your muscles.
Stand with your feet shoulder-width apart and your knees slightly bent. Next, extend your arms behind you whilst you suddenly and explosively jump forward as far as possible.
When you are coming into land, bend your knees in a solid athletic position so that it is soft and does not impact too heavily on your joints.
Burning fat isn’t as difficult as you may think, all it takes is some high-intensity fat burning workouts and a little dedication.
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.