Effective Exercises to Lose Overall Body Fat
Exercise is crucial to losing the excess fat you carry. In fact, it’s one of the best ways to jumpstart your weight loss program. When you sweat it out, you actually feel the pounds melt away.
It will make you realize that you are being proactive about losing weight even if all the fats don’t get lost with that one session. You feel pumped and encouraged to do more and when you do, the results will translate not only to a better body but a healthier one as well.
Cardiovascular workouts top the list if you want to reduce overall body fat. Consult your doctor first, however, if you’re attempting a new workout program so you know if an activity suits you. Here are three cardio exercises to help you burn more calories:
1. Rope Jumping. Contrary to what you may think, skipping rope is not just child’s play. It is a very demanding physical activity that can burn as much as 180 calories in as short as 15 minutes. Most athletes turn to this activity to keep them in shape and strengthen their heart and lungs. It’s also very portable too. Choose a heavy rope that suits your height. To see if a rope is suited for you, stand on the center of the rope and straighten it. The handles should reach your armpits. If not, it’s too short and you need to get a longer one. When you jump, use the toes and balls of your feet. Also, use your wrist to turn the rope and not your whole arm. Keep your eyes fixed at one point so you can focus. You can accompany each jump rope session with upbeat music if you like.
2. Running Up and Down the Bleachers. If you live close to a stadium where bleachers are found, you can always run the bleachers and burn more than 200 calories in 15 minutes. This is an intense workout that will exercise not only your cardiovascular system but your arms, quads, calves and glutes as well. Make sure you warm up before you start going up. With your posture upright and relaxed, sprint up and jog your way down. Do this in 15 to 20 minutes for a maximum fat burn. If there no bleachers around, the stairs of your house or a little hill will do the job as well.
3. Treadmill HIIT. High Intensity Interval Training or HIIT allows you to maximize calorie-burn within a short span of time. Doing it on a treadmill entails jogging followed by sprinting or running at maximum intensity. Alternate this for a maximum of 20 minutes. You can burn more than 500 calories within this time frame. Make sure that you change the settings of your treadmill when you switch from low to high intensity as you jog for one minute and follow this with two minutes of running. In case a treadmill is nowhere to be found, apply the principles of HIIT to your regular sprints and get the same results.
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