Fat Burning Exercises
- It is a highly cardio and strength exercise.
- Burn maximum calories in minimal time with in 30 mintus.
- This exercise compromises of a short work period, followed by a short rest period.
- It help to burn maximum calories in a short time by mixing cardio and strength exercise.
High Knee Fast Arms :
- Stand in place with feet hip – width aparat.
- Keep right knee toward to chest and quickly place it back on the ground. Follow immediately by driving left knee toward to chest.
- Continue to alternate knees as quickly as can, pumping arms promptly.
- Do it for 20 seconds and rest for 10 seconds.
- Repeat the same for 10 intervals.
Run On Treadmill :
- Start running on a treadmill at a very high speed ( aim for 14 speed ).
- After 30 seconds, hold the handles of the treadmill and jump out and stand on the side of the treadmill.
- Rest for 15 seconds and start running for 30 seconds on the treadmill, repeat. Do 10 intervals.
Burpees With Modified Push-Ups :
- Begin by lowering your chest and stomach touching the floor to do a modified pus up.
- Place both hands next to chest and push forcefully by taking support of the ground as though are in a push-up-position.
- Pull both the knees close to the chest.
- Jump up extending arms over the head and come back to the original sitting position.
- Kick both the legs back and lie down flat on the floor. Repeat the same immediately.
- Do 20 seconds immediately and rest for 10 seconds. Continue for 10 intervals.
Ball Catch and Throw
- Stand two meters from a wall with the feet shoulder width apart holding a ball with both hands at the chest level.
- Sqnat and stand up as vigorously throw the ball on to the wall with both hands. When the ball bounces back, catch and immediately return to the squatting position.
- Immediately throw the ball against the wall from the squatting position and repeat.
- Continue for 30 seconds and rest for 15 seconds.
- Repeat the same for 20 intervals.
Benefits :
- Burns five times more fat than other exercises.
- Burns around 100 calories more every day because of an increase in BMR.
- This training increases the testosterone level that helps to increase the strength and muscle size.
- It increase the aerobic and anaerobic capacity.
- This exercise twitches muscle fibre. Fast twitch muscle fibres burns more calories while doing workout and burn more calories for recovery.
