If you want to lose fat and get into shape, you need to do more than just run on a treadmill. Regular exercise is great for your overall health, but it can be difficult to know what kind of exercises are best for burning fat. These seven exercises are all excellent choices that will help boost your metabolism while helping you shed pounds.
Side-to-side squat
The side-to-side squat is a great exercise for women. It's also a good way to work your quads, hamstrings, and glutes.
- Stand with feet hip-width apart and toes turned out slightly.
- Bend your knees until they are at 90 degrees, keeping them parallel with the floor throughout the movement. Your back should be straight throughout; don't lean forward or backward as you squat down!
- Push through your heels to return to a standing position without letting your knees come past their original position (i.e., don't let them bend farther).
The number of repetitions depends on what kind of shape you're in right now; if this is too easy for you then increase it by one next time around! For example: If I can do 4 sets x 10 reps each set comfortably then next time around, I'll try 5 sets x 9 reps each set etc... until eventually I reach 6 sets x 8 reps each set which would be my maximum amount given these conditions (duration) under normal circumstances where nothing else was factored into account such as fatigue from previous workouts etc.
Standing hip extension
Stand with your feet shoulder-width apart and keep your arms straight in front of you. Lift one leg straight back, lowering it to the floor, then lift the other leg. Repeat for 30 seconds, then switch legs. To make this exercise more effective:
- Keep your arms beside you at all times, rather than letting them swing around or rest on something else (like a chair).
- Don't let your lower back arch or shoulders sag as you lift each leg up--they should be straight throughout this movement!
- Don't let either knee go past its respective toe(s). This will help keep everything aligned properly so that nothing gets injured during this exercise routine!
Lunge with twist
Stand with feet hip-width apart and arms at the sides. Bend knees and lower hips until thighs are parallel to the floor. Bring right arm across body and touch left elbow to right knee, then return to starting position. Repeat with the opposite arm by extending the right-hand overhead, reaching the right hand toward the left foot, then bringing the left hand behind the body and reaching the left hand toward the right foot; return to starting position again before repeating on the other side (do one or both sides).
Plank slide-out
- Begin in a plank position on the floor and place your hands slightly wider than shoulder-width apart.
- Bend your elbows and lower yourself towards the floor, keeping them bent at 90 degrees.
- Push back up to complete one rep.
- Repeat for 12-15 repetitions (reps), then switch sides and repeat again with the other leg forward for an equal number of reps on each side.
- To make this exercise more difficult, raise one leg off of the ground as you perform each rep; keep it raised throughout all repetitions on that side before switching legs and repeating with the other foot off of the ground for an equal number of reps on both sides.
Skater jump
Skater jump is a plyometric exercise that works the glutes, quads, and hamstrings. It helps you get better at jumping and landing by using explosive movements.
You can do this exercise anywhere because you don't need any equipment--you just need to be able to move around freely without tripping over anything or falling down! This makes it one of my favorite fat-burning exercises for women because it's easy to do whenever I have time during my busy day. You can also use this as an interval training workout by doing skater jumps for 30 seconds followed by rest periods where you just move slowly for 2 minutes before starting again on another set of 30 seconds worth of skaters until all sets are completed (upwards towards 5 sets). If you're looking for something more challenging than what was mentioned here, then try increasing either the speed/intensity level or number of repetitions per set instead.
Medicine ball rollback
- Lie on your back with your feet flat on the floor, knees bent, and arms raised above your head.
- Hold a medicine ball in both hands, roll back so that your shoulders are off the floor, and hold for one second at maximum extension (A). Push up through heels to return to starting position (B). That's one rep - do 10-15 reps per set.
Sumo squat jump with push-ups to row
The sumo squat jumps with push-up to row is a great exercise for the lower body. It will work your hamstrings, glutes, and quads while also engaging your core muscles.
- Stand in a wide stance with feet turned out at 45 degrees to each other. Place hands on hips or hold weights in each hand (you can use dumbbells or kettlebells). Elevate one leg behind you, aligning it parallel to the floor, and maintain its straight position throughout this exercise.
- Begin a squatting motion by bending both knees, similar to a regular squat. However, try to keep your heels elevated from the floor as much as you can throughout the entirety of the movement.
- Squat down until your thighs are in line with the floor, then push back up to return to the initial starting position. When finished with set 1 switch sides by pushing off the left foot first during the next rep then the right foot lastly during the third rep etc.
These exercises are helpful for losing fat
- These exercises are effective for building muscle: Push-ups and Squats
- They're also great for cardio, flexibility, and balance: Plank (core), Yoga poses (stretches), Lunges (quads and calves) and Dips (triceps)
- Plus, they'll help you build strength too! You can do each one with weights or just your body weight alone--it's up to you! Just remember that it's important not only what exercise you do but also how often you do them so make sure that your workout routine includes all these elements so that it's balanced out over time.
Conclusion
The exercises listed above are great for burning fat, but they aren't the only ones. There are many other exercises that can help you lose weight and get in shape, so make sure you try them all out!
