1. HIIT exercises for fat loss
A 15-minute HIIT workout burns the same amount of calories as 1 hour of running. Compared to traditional forms of exercise like cardio, HIIT burns 25-30% more calories. HIIT is ideal for busy individuals who want to lose weight quickly. Some HIIT exercises include Jumping Jacks, Burpees…
– Stand straight with feet together, arms down by your sides.
– Jump and spread your feet wide apart while raising your arms up high.
– Perform the exercise at a fast pace and give it your all for 30 seconds.
2. Squat
Regular Squat exercises will help you achieve a firm butt and also target other muscle groups.
– Stand straight with your feet turned out, wider than shoulder-width apart.
– Keep your hands clasped in front of your chest and look straight ahead.
– Push your hips back and slowly lower your buttocks down (as shown).
– Return to the starting position when your thighs are parallel to the floor.
In addition, Squat exercises help with metabolism, lipid and insulin exchange, preventing obesity, diabetes, and cardiovascular diseases. Squats also help you achieve a slim waistline.
3. Walking or Running
In general, walking/running is great for your health and can help reduce appetite. The benefits of running surpass any other exercise in terms of body development.
Running burns calories quickly but may not have as many benefits as walking. For a person weighing about 60-65kg, running at 7km/h burns 600 calories, while walking 5km only burns 320 calories. Normally, you need to burn 3500 calories to lose 0.5kg of body weight.
Try adjusting your own speed gradually. You can increase your speed for 2 minutes and then slow down to listen to your body. With this training method, you will burn more calories and lose weight. You can also increase your heart rate, improve your mood, and get used to rhythmic exercises.
4. Strength Training Exercises
These exercises help increase lean muscle mass, which is crucial for weight loss because muscle burns more calories than other tissues. It is recommended to perform strength training exercises at least 2 days per week.
Choose the appropriate weight level that allows you to perform 8 to 15 repetitions. Consult a trainer to determine the correct weight level for optimal fat loss results.
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