During the holiday season, it can be hard to find the time and motivation to regularly exercise. Fortunately, you don’t need to spend hours in the gym to burn calories. Instead of trying to stick to a lengthy workout routine, go for workouts that burn fat quickly. Need some inspiration? Try these exercises.
1. Catch the running bug
If you’re new to running, all you need to do is start running. As a new runner, the new form of exercise floods your body with adrenaline stimulating the release of fat from your cells getting rid of unwanted stores of fat. After the first six weeks, your body will get used to the motions of running and you’ll need to amp up your training with interval running. Take it to the next level by doing your runs or interval runs in the morning before breakfast. Some research suggests your body may burn more fat if you do so in a fasted state.
2. Do your burpees
A burpee is a squat thrust, push up, and vertical jump all in one. They may not be easy or your definition of fun, but they work. When you do burpees you use your arms, chest, legs, back, and core — so essentially every major muscle in your body. They burn fat fast, build muscle, and leave you gasping for air. Not only are burpees a body-weight exercise you can do anywhere, they are a great way to build strength and get your cardio in.
3. Thrust your way to skinny
A thruster is a compound exercise that hits all of the major muscles. A thruster combines a front squat with an overhead press to give your quadriceps, hamstrings, and glutes a good workout while also engaging your abs, back muscles, and shoulders. You can use a dumbbell, kettlebell, medicine ball, or barbell for this exercise, making it an easy one to do at home if you don’t have access to a gym. For fat loss, keep the weight light and do higher reps at timed intervals.
4. Grab a jump rope
If you’re looking for a real calorie burner, then jumping rope may be the exercise for you. According to the American Heart Association, jumping rope can scorch as many as 1,000 calories in an hour. Plus, the exercise adds definition to your calves and shoulders, and offers explosive strength, stamina, and speed. While jumping rope takes a lot of skill, focus, and strength, it is also one of those exercises that can be done anywhere. All you need is a jump rope and some determination and you’re ready to master a complete fat-blasting workout.