What are the efficient fat burning exercises? As long as you burn off the excess fat in your body, you can achieve the ideal weight loss effect. If you want to lose excess fat at a high speed, you can actually use some efficient fat burning exercises. The following is a detailed introduction to efficient fat burning exercises.

What are the efficient fat burning exercises? 1 1, running.

Running is one of the fastest and simplest fat burning exercises, especially sprinting, which can strengthen the core muscle strength and reach high intensity in a short time, especially suitable for impatient people.

Although jogging has less burden on the body, fast sprint can challenge the limit. Accustomed to this intensity, you can further improve your physical fitness.

Step 2 jump rope

Women who weigh 140 pounds (63 kilograms) can burn 3 18 calories every 30 minutes.

Skipping rope can also exercise the whole body, including quadriceps of thigh, gluteus maximus of hip and core muscles.

In addition, improving the body's balance and coordination ability, in addition to losing weight, is also helpful to the heart and lungs.

3. Weightlifting training

Metabolism began to decline at the age of 30. Re-trained muscles can accelerate metabolism and burn more fat, but the benefits don't stop there.

Retraining helps to prevent osteoporosis. Previous studies have shown that the content of minerals in bones has obviously increased after 1 year retraining, whether young or old. Even the elderly over 70 years old have effectively increased their bone density after long-term retraining.

4. Boxing

Boxing can exercise the arms, waist, shoulders, hips, thighs and calves at the same time. At the same time, the brain must also use it to think. This is a full-body exercise, in which both body and mind participate.

Boxing can also train the coordination and endurance of the body, which is more conducive to other sports in the future. In addition, it helps to relieve stress and release inner anger. Prince Harry of England once walked out of the emotional trough of the death of his mother Princess Diana by boxing.

5. Flywheel

If you don't like running, the flywheel is a relatively low-impact substitute. As long as the posture is correct, you can exercise the core, thighs and buttocks at one time, which is also a kind of systemic exercise.

Flywheel mainly exercises the biggest and strongest muscles of the body, which can release hormones and create more muscles. The effect is a bit like weight training.

6, high-intensity interval training

High-intensity interval training is considered to be one of the most fat-burning and metabolism-improving exercises so far, and it takes a very short time, which may only take 10 minutes. At one time, high-intensity interval training with only 7 minutes was popular on the Internet.

Take 7 minutes of exercise as an example. Each action takes 30 seconds, rest for 10 second, and then change to the next action to complete 12 actions as a cycle.

High-intensity interval training can increase muscle mass and enzyme activity in muscles, so that people have more muscles to burn calories, and the time to burn fat mainly occurs after exercise. Other studies have shown that it can burn abdominal fat, which is expected to reduce the risk of cardiovascular disease.

7. rowing practice rack

The rowing machine in the gym can exercise quadriceps femoris, gluteus maximus, core, arms and back at one time, with aerobic exercise and weight-bearing training, which is of course one of the first choices for burning fat.

In particular, many office workers may bow their backs at their desks for a long time, and rowing machines can also correct their posture by stretching their spine, hips and shoulders.

8. Slide the machine

Sliding machine is also a common cardio-pulmonary endurance training tool in gym. Although it looks relaxed, you can burn fat safely and effectively as long as you increase the resistance.

Some studies even pointed out that the heart rate pushed by the glider is even higher than that of the treadmill. As long as you use a pair of sliding machines, you can not only exercise quadriceps, posterior thigh muscles, gluteal muscles and calf muscles, but also exercise arm, chest muscles and back muscles if you hold the handle.

9. Combat ropes

Different from general aerobic exercise, battle rope is one of the few aerobic exercises that can be carried out with the upper body, so it is called "chest-building artifact".

The battle rope must throw the rope out of the wave. At first glance, it seems that the wrist and arm exert force, but in fact all the force comes from the trunk, and the hip joint is the main part of the force. Because the action needs the whole body muscle coordination, operating the battle rope can exercise the body coordination, which is a low-threshold exercise and can significantly improve the cardiopulmonary function, muscle strength and muscle endurance.

10, swimming

The last one is swimming. If you don't like the sense of load brought by running, swimming is also a relatively low-impact alternative. Water can exercise muscles by increasing resistance, and it will move to almost every part of the body. At the same time, it can increase heart rate and improve heart health. In addition, it does not need to bear weight, which is especially suitable for arthritis patients.

What are the efficient fat burning exercises? 1. Arch your back like a cat.

1. Bend over, with arms vertically lower than shoulders and knees lower than hips.

2. Inhale, then tighten the abdominal muscles and arch the spine upward. Close your chin a little, and then stay 10- 15 seconds. Then exhale, arch your waist, hold your head up and hold your chest up; Hold 10- 15 seconds. Return to the starting position and repeat the whole action for 5-8 times.

Second, the opposite side extends.

1, in order to better exercise your waist and abdomen, when doing exercises, focus on your tight abdominal muscles and keep your spine and neck in a flat position; Visual ground.

2. Slowly stretch your left leg backward and straighten your right arm forward. Keep your hips and shoulders straight and make sure your waist is not arched. Hold it for five seconds. Slowly return to the starting position, then change sides and repeat the action. Repeat 5- 10 times on each side.

Third, the ball is tight.

1. Sit on a big fitness ball and put your feet flat on the ground to strengthen your abdomen and abdominal oblique muscles.

2. Keep your feet forward until your whole back is lying on the ball and your thighs are parallel to the ground.

3. Cross your hands on your chest and fold your chin slightly. Tighten the abdomen, then exhale and lift the upper body at an angle of about 45 degrees. Stop, then put it down and inhale slowly. If you feel unstable, please separate your feet.

If you can stick to these exercises introduced above, I believe you can also achieve good results in helping yourself burn fat and lose weight, so we should also pay attention to these exercises in peacetime, so that you can quickly achieve the ideal effect of burning fat and losing weight.