These are must-have, high-intensity, full-body exercises!
Squats and lunges will benefit your lower body, and pushups and rows are great for your upper body. But what are the best steps to blast fat? Technically, any exercise that gets your heart rate pumping can help you lose weight. That is, some movements stand out from the others. Putting together any sequence of these high-intensity full-body exercises will produce amazing results when done consistently.
Optimize your diet for faster weight loss
Before we find the best steps to blasting fat, we need to look at the importance of a healthy eating plan. Your diet is important no matter what your goals are, but it is especially important when you are trying to lose excess weight. There are three steps you should take to prepare for success.
1. Find out how many calories Your Body needs daily to lose weight. Of course, you don’t want to overeat if your goal is weight loss, but too few calories can be just as harmful. Once you find the right number of calories for your body, you are well on your way to achieving your goals!
2. The most successful meal plans are based on foods you enjoy. Think about it: if you fear every meal, what are the chances that you will stick to it in the long term? Not good. Instead, find healthy recipes you love and watch the weight drop! We have many meal plans to choose from. Try one of these delicious and nutritious options:
3. Once you have selected a meal plan, you can expect further success learn how to prepare meals! This will save you money, time and unnecessary stress!
15 of the best moves for blasting fat
Now that your diet is figured out, we can get to the fun part: The Best Steps to Blast Fat! It’s super easy to convert this list of bodyweight exercises into a workout routine.
Choose three to five exercises (or more if you want). Then do each movement for 30 to 45 seconds, pausing 15 to 30 seconds after each. The exception is sprinting. In this case, sprint for 10 seconds and rest for 30-50 seconds.
Beginners can complete one to two rounds, advanced three to four rounds and advanced fitness enthusiasts five to six rounds! Be sure to watch the how-to videos for each move before you begin.
This is one of the most beneficial fat blasting workouts. Maintain a neutral spine and tight core as you progress through the movement. Remember to jump high at the top and land with a slight knee flexion.
2. Frog jumps
This high-intensity exercise is like the lower half of a burpe, but that doesn’t make it any less challenging! Hold on to this core and remember to breathe.
3. Jumping Jacks
This exercise will take you straight back to your P.E. Great! There’s a reason you were doing jumping jacks then, and there’s a reason you’re doing them now!
4. Squat pulse
Feel the burn in your quads and glutes as you pulse up and down. This one might look simple, but just wait until you try.
5. Squat jump
This fat blaster can be on par with burpees for difficulty. Squat jumps are a great way to get your heart rate up and lose fat. Remember to land light on your feet with a slight knee flexion.
6. Plyometric lunges
This movement is sure to increase your heart rate and make you sweat. Move at a nice, steady pace, switching from one leg to the other as smoothly as possible.
7. Stand-up sit-ups
I love this exercise! It targets your abs and busts fat at exactly the same time. Focus on the right shape – it’s harder than it looks!
8. Jumps from side to side
Moving sideways is a great way to challenge your body. They will also generally make you sportier.
9. Speed skaters
Speed skaters are an excellent exercise for beginners. Start at a steady pace and slowly increase your speed over time.
This is one of the best fat blast steps as it will challenge you from head to toe! Your upper body and core work together to keep you stable while you move your legs to increase calorie consumption.
11. Fast feet
This is another great step for beginners. It’s super easy, but also super effective!
12. Jump rope
No skipping rope? No problem! You can simulate the exercise even if you don’t have one. Jump rope is an excellent fat blaster as it burns about ten calories every 60 seconds!
Jogging in place is an easy exercise no matter where you are. Jog slowly, jog fast, or use a combination of both. Concentrate on your breathing and increase your heart rate!
Sprinting is a step for our more seasoned readers, but virtually anyone can work on it. The techniques in this video will help you master the correct form. Get ready to go outside and work up a sweat!
15. Shadow boxing
When you first start out, you want to focus on moving your upper body. As you become more experienced, you can add some fancy footwork. Shadow boxing is a fun and powerful workout that every woman should try!
Remember to change your routine frequently so you don’t get bored or burned out. Try having fun changing your workout and watch it burn off excess fat instantly!
If you were happy to learn about these exercises, you may also want to try one of these other fat burning routines:
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