Everyone wants to showcase their chiseled body and this can happen only if you lower your fat. When fats reduce only then the abs show up and for this to happen cardio is the only trick which works super fast and almost guarantees to do it satisfactorily. Treadmills and step-mills help you in this endeavor and bring impressive results.
We know that this is an open secret but the problem is, knowing something and actually doing is a totally different proposition. If you are looking for results then there is no other alternative than doing it in the first place. Simply ignore the hard pumping from your heart and stick to the task and you will see positive results. Treadmills can get you there with the least fuss and that is the best option for all.
The best way for getting positive results from exercises
We are all humans and sometimes we don’t like certain tasks. But when we know they are essential, we conjure up some ways & means to make it interesting and most importantly funny. A half-hearted approach seldom works because even our brain knows it and refuses to cooperate. Taking cue from this, we have designed our workouts that will no doubt push your heart to pump with all its might but you burn fat ridiculously fast.
Are you ready for some fat-burning exercises? Good. But please do not try them all at once. Take it slowly, meaning, step on the first workout today. When you feel comfortable with the first workout, take on the next workout and so on. Once you have covered all, you can mix the first & second and … you know how you should go about it.
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Tips for Quick Fat Burning
- Do not rest for long else lethargy can set in, and
- Walk around till your heart rate stabilizes and quickly jump to the next exercise.
- The instructions are same as described above, when you switch between workouts.
- If possible, exercise on the same time every day.
- If you feel lethargic in-between your workouts, drink a whey protein shake which will maintain energy levels and also motivate you.
- Sleep at least for 8 hours daily and drink at least 10-12 glasses of water.
- Allow one off-day and do anything but exercise.
- It helps to think positively about your workouts when hitting the bed and reaffirm you will achieve your goal.
WORKOUT #1
Jogging Treadmill
Treadmills provide versatile, indoor exercise options which can provide a venue for either running or walking. Most treadmills measure your speed and distance as you work out, which can increase your motivation and efficiency in exercising and provide cardiovascular benefits. The repeated moves exercise your muscles in legs, hips and arms and increase blood flow between your lungs & muscles.
Jogging on a treadmill will definitely increase endurance and cardiovascular fitness and facilitate weight loss. For more benefits, setting the incline/ gradient at 0.5 – 1.0% mimics running outdoors and burns more calories. However, do what is comfortable for your body.
Rope Jumping
Rope jumping is a very effective cardio exercise boosting your heart rate improving your cardiovascular system and burns impressive calories quickly which is helpful for weight loss. While more and more people are attending gyms to lose weight and get in shape, but this simple exercise can do the trick easily, sitting at home!
Box Jumping
This box jumping exercise builds explosive power, trains your fast twitch muscle fibers, and makes you more athletic. When you continue the different types, you work on hip explosiveness and leg drive, and can tremendously improve flexibility in the hamstrings and lower back.
Variations
- Jump and land on both legs and step down like you come down from stairs. No jumping backwards!
- Jump and land on one leg and again step down normally.
- Sit on a chair of less height, and jump while trying to stand (in one go).
Tip
You may feel a bit of cramp in your legs. Rope jumping will help you a lot. Do it for a minute and then move over to the next exercise.
Dumbbell Step Ups
Dumbbell Step Ups are best exercises to train and trim your legs independently improving the symmetry of leg musculature. It also develops explosive leg power. Step ups help the leg muscles to bulge increasing the lower body strength. Moreover, when you sprint, you will run faster and also you will have a higher vertical jump especially when you do it off of one leg.
This is really a great combination of glutes and hamstring workout. The trick is to ensure the platform is high enough in order to really activate those muscle fibers. Holding dumbbells can add intensity to the movement.
Tip 1
Do not step up carrying the dumbbells immediately; delay it by a few seconds. When lifting your hand do it slowly and also do the same while bringing your hand down. This delay will help your muscles.
Tip 2
When you do it for the first time, your body may ache the next day making you reluctant to repeat. If this happens, take a few days break and start supplementing your body with Beta Alanine, which is heavily researched with many positives and helps in torching your fat.
Tip 3
Take a few minutes rest and run 500-800 meters on the treadmill. Once you get used to both, increase the distance to twice the normal.
Crunches
Crunches are one of the finest bodyweight exercises formulated to build a strong and ripped core. Crunches are basically an isolation exercise type targeting abdominals & obliques in a controlled manner with moderate intensity. They help you in getting a toned and ripped mid-section and it also strengthens your stabilizer muscles like spinal erector muscles. Moreover, they are a great way to tighten the excess flabby skin that may result from a large amount of weight loss.
To optimize weight loss, we are already clubbing them with cardio and you will see the number of calories you burn with each workout will soar.
Bicycling
Cycling is an excellent exercise for burning calories. Cycling with a speed of 10 mph burns 270 calories in an hour. Cycling exercises the muscles in the front of the thighs and the buttocks. Regular working out helps a person maintain a lean body structure. Some of the health benefits of cycling include muscle toning, improved cardiovascular health, and better blood circulation. Daily routine biking also can help fight the incremental weight gain and waistline expansion that many women experience at midlife.
Tip
Don’t sit while riding and pedal while standing and soon you will start losing weight and experience fat loss too. The more vigorously you pedal the better.
WORKOUT #2
Step Mill
To burn calories, lose weight and strengthen and tone major muscle groups, stair climbing was always regarded as the best exercise. In fact, it is still one of the most efficient and effective cardio and strength building workouts you can do. If you’re willing to put in the work, it provides the results! Stair climbing engages the body’s largest muscle groups to repeatedly lift your body weight up. This is far superior to exercising on a flat treadmill when it comes to work performed and calories burned.
Tip 1
The quickly you climb the more calories you burn and faster weight loss results.
Tip 2
Without resting simply switch over to Rope Jumping and continue for a few minutes.
Bodyweight Squat
This is a lower body strengthening exercise that can be performed with no equipment. It is a functional movement working all the major muscles of the legs. The squat is just one of countless exercises that you can perform for weight loss, but it offers several advantages. The squat is a compound exercise, meaning it works multiple muscle groups.
Sit Ups
Doing sit-ups is a quick way to get stronger abdominal muscles. Sit-ups involve a greater range of movement and more lifting motion; they force you to work not just your abdominal muscles, but also the connecting stabilizer muscles, such as your hip flexors and the muscles in your legs and chest. For a full body workout, sit-ups are a better option and give you more bang for your buck. Additionally, because this exercise involves more muscles, it may also help you burn more calories compared to crunches.
Hyperextension Exercises
They are often overlooked when trying to increase your core strength, and adding muscle mass. To get the most benefit from hyperextensions, you need to arm yourself fully and know where to fit them in to your routine. They train your lower back muscles, particularly the erector spinae muscle, which is responsible for extending your spine. The top part of the movement works your gluteal muscles. Your core and abdominals work throughout the exercise to keep your torso straight. The main benefit is that this exercise strengthens your lower back and core muscles can aid in the management of back pain — as your muscles get stronger and improves your posture and relieves pain.
Tip
Follow these exercises with bicycling using the tips given along with. Please note that do not do the pedaling while standing but alternate between sitting and standing. Do not wait when switching, just ride the bicycle and push off.
