These workout moves will help you build muscle, burn calories, and increase your … Fat burning workouts, rope swings, best fat burning workouts … These are great for high reps and really tax your shoulders and core. … One of my favorite ways to redline with this move is to do 10 reps per minute for 10
1 Heavy Lifting
The real fat burning benefits of introducing heavy lifting to your training come after your workout has finished. This is because your metabolism is raised in the hours following the exercise as your body burns calories to repair muscles. To maximise these fat burning gains, increase the weight that you are using. But remember to only lift weight that you are comfortable with, as anything too heavy can cause you to sacrifice your form and therefore leave you susceptible to injury.
2 Run Just Below Your Lactate Threshold
According to a study published in The Journal of Sports Science and Medicine, relatively unfit men burnt more fat when they ran just below their lactate threshold, in comparison to athletes who were much fitter.
To introduce this principle into your own training, warm up and begin to jog, then pick up your speed every few minutes until your muscles begin to burn and it becomes difficult for you to breathe. Once you have found your lactate threshold, slow your pace again and run just below this speed to gain optimal fat burning benefits.
3 Interval Training
One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels – both of which suppress your appetite and help your body to burn fat.
4 Train With Kettlebells
Introducing weights such as kettlebells into your workouts is another excellent way to see fat burning results. Training with kettlebells helps you to tone up your problem areas and therefore burn fat (as the more muscle mass a person has, the more calories they burn.) The aerobic nature of kettlebell exercises also helps to blast fat by raising your heart rate. Many gyms offer kettlercise classes or alternatively you could follow along at home with an online tutorial.