Do you want to burn calories as fast as possible?
With these 5 Fat Burner exercises, you can burn 100 calories in less than 20 minutes.
Everyone knows: When losing weight, it’s all about the calorie balance. Because sports calories burned, you thus increase your need, so they can feed more. Up to here a simple bill. But what if you do not have time to spend hours treading on a treadmill to increase calorie consumption? Here’s the solution: These 5 extremely effective fat burner exercises burn 100 calories in less than 20 minutes.
Of course, we must say at this point that calorie consumption is different for each person. This is not only related to weight and height but above all to the intensity of the exercise. Accordingly, we orient ourselves in this article to the values of the average woman: She is 1.65 meters tall and weighs 68 kilograms.
Fat Burning in just 11 minutes: with burpees
Burpees which sounds almost cute is really exhausting and that’s why it’s perfect for burning 100 calories in no time at all. And this is how it works: Burpees are a self-weight exercise with a combination of pushups and jumps in direct order.
From the shoulder-width stand, jump up explosively and swing your arms towards the ceiling. After landing, you are fluent in the push-up.
Important: go down deep! Then push yourself out of the arms and pull your legs with momentum towards the chest, then come back to the stand.
This fat burners Exercise is sweaty and nasty, but really effective. After 11 minutes (without a break) they have already burned around 100 calories. The number of repetitions varies between 130 and 150 burpees depending on the level of fitness. Breaks are extremely important, especially for beginners, otherwise, the cycle will quickly go awry.
In just 15 minutes with barbell deadlifts burn 100 calories.
Barbell Deadlift – also called Deadlifts, sounds like an exercise for real guys. But even for women, she is great. Advantage: In addition to the fat burner effect, barbell deadlift also strengthens the back and leg muscles.
Grab a barbell and stand shoulder-width in front of it. Grasp the barbell in the upper grip, push the butt out with your back straight back and tilt the upper body out of the hips out to the front.
The back should always be slightly in the hollow back and the head should remain in the extension of the spine. Now it’s time to hook your butt. When straightening up, push your barbell close to your body and exhale.
Barbell deadlift is one of the most effective fat burner exercises. But how do you calculate the optimal weight for the barbell? Beginners should first start completely without weight – after all, the barbell weighs already between 15 and 20 kilograms and the technology is not easy.
Perform the exercise until tired muscles. This should occur after 12 to 15 repetitions without a break. If this is not the case: add weight. In about 15 minutes you can burn 100 calories with barbell deadlifts, depending on your individual body weight and fitness level.
Barbell squats: Pump out properly in just 15 minutes.
The best exercise to burn calories – Knackpo included! Barbell squats mainly strain the thighs, buttocks, calves, torso, and shoulders. Position yourself below the barbell bar for this exercise. The barbell should be at the level of the shoulder girdle, only then can you lift the barbell out of the frame.
From the hip stand to push the butt backward and bend the knees as far as possible. Important: Always push your knees outwards, do not break in! Now you push yourself back from the squat explosively into the state.
The upper body should stay upright the whole time and keep the elbows under the bar. 15 minutes are enough to burn around 100 calories with this fat burner exercise.
18 minutes of lunges make up for 100 calories.
This fat burner exercise makes your legs tighter and is a pretty good calorie suppressor on top of that: lunges. Whether with or without weight lunges are highly intensive. From the hip-width stand, you put one leg forward with a big step.
You bend the front leg and bring the knee of the rear as far as possible to the ground. The upper body remains upright. Then press again in a vertical position and start again with the other leg.
When it is really nice and burning, they literally feel like the calories say goodbye. In just 18 minutes you can burn about 100 calories with this workout.
In less than 18 minutes on the leg press, the fat burning gets going.
Perfect for beginners and thus one of the favorites among fat burner exercises is the leg press. If you have tested them before, you know: Here not only all leg muscles are trained, but also a good butt.
The movement is simple: sit on the seat cushion, lean your back and place your feet hip-width on the footplate. Toes, knees, and shoulders form a line. Now pull yourself as close as possible to the plate and loosen the fuse.
Important: Never start or stop at a 90-degree angle. Depending on the device, press yourself away from the plate or away from the plate. Caution: To avoid unnecessary stress on the knee joints.
By the way: The leg press can train different muscle groups depending on the position of the feet. Placing your feet shoulder width in the upper third of the footplate, butt and leg biceps are particularly stressed.
A positioning of the feet in the lower third of the plate leads to an increased load on the quadriceps. In 18 minutes you burned 100 calories with this extremely effective exercise.
Conclusion: heavy lifting instead of long-running.
Burning 100 calories is fast and effective with the right exercises. So instead of bashing eternities on the treadmill or cross trainer, you should better invest your time in a short but intense workout.