5 Effective “Fat-Burning” Exercises To Do At The Gym
5 Effective “Fat-Burning” Exercises To Do At The Gym: Jump rope, interval running, squats … Cardio exercises are the key to burning fat efficiently and quickly. Here are five selected by sports coach Haifa Fay, the most effective.
You will agree, whether at home or at the gym, you never really know what exercise to do to burn fat quickly and most importantly effectively. Know first that to do this, you must opt for cardio exercises, understand endurance, which therefore works your heart rate. They eliminate the calories of the day, then attack the reserves where the bad fat is stored. Which exercises to choose from once at the gym? Discover the selection of the best.
Here are 5 Fat-Burning Exercises To Do At The Gym
Running on the treadmill
“When my clients want to refine themselves, I immediately recommend the device,” confirms Haifa Fay, sports coach at the Klay center (Paris). But no question of running quietly while watching an episode of the series. Adopt the fractional. “The ideal is to run fast 45 seconds, then walk the next 45 seconds. Repeat this alternating rhythm five to ten times, depending on the level of each one, ”recommends the professional.
Know that even when you get home, the calories will continue to soar. “The body calls on its reserves to recover from this intense effort. This explains why even a few hours after stopping the session, we continue to lose ”, informs the coach. For what results will you be sweating on the mat? For non-heartbreaking farewells with your hips and your little tummy.
Jumping rope
There are many benefits to be gained from this exercise. Know that you will burn more fat by skipping ten minutes, than by running ten minutes. “Skip one turn of the rope on one foot, then another turn of the rope on the other foot. A bit like boxers, ”advises Haifa Fay.
If you are a novice, start by jumping for two minutes, then cool down for one minute. Do this for about twenty minutes. The more experienced can jump for fifteen minutes, without stopping. This practice also improves venous return: good news if you suffer from water retention. Other results to observe, toning of the silhouette and a complete refinement, at the rate of three sessions per week.
Burpees
Stand with your arms at your sides. Put both hands on the ground, throw your legs back to lie on your stomach. Push with your arms to get into a “push-up position”, bring your knees under your chest with a jump, legs apart. Straighten your chest, stand up, jump as high as possible, then repeat. “Getting to do three sets of fifteen at the start is already great. When you feel your endurance increasing, do four or five sets of fifteen, ”encourages the professional. This sequence is drawn from military training. The advantage is that the results will not be long in coming. Muscle-strengthening of the upper body and weight loss will be there.
Squats
The legs are the most important muscle group in the body. The latter works a lot and draws on his reserves by performing squats. Once you are comfortable with the movement, you can make the exercise more difficult. “Adding a weight bar on the shoulders improves the results on the figure. But, it is very important not to start with this step and to go gradually, ”warns the coach. Consequences of this rise of glutes? A more muscular and more streamlined body, if you exercise three times a week.
The punching Bag
Think again, you don’t have to have been an extra in Million Dollar Baby to be able to approach her. “The boxing punching bag is accessible to everyone. In addition, it lets off steam a lot and you quickly become addicted, ”underlines Haifa Fay. However, starting with small rounds is recommended. “Clapping with your hands for two minutes and then following it up with a minute of recovery is great to start with. Over time, we can extend the duration of the typing time, ”informs the professional.
