12 exercises for fat loss: Moves to change the number on your weighing scale

We all know that burning fat and calories is the key to weight loss, but what are you actually doing the right exercise to target fat? Many people confuse fat loss with weight loss, but there is a big difference. Weight loss includes weight loss due to muscle, fat and water. This can lead to loss of muscle mass. This is a problem if you want to maintain strength and metabolism. Fat loss, on the other hand, focuses on expelling excess fat while maintaining muscle. Therefore, if you are trying to slim down in a healthy way, it is important to focus on exercise for fat loss. Not only will these exercises burn fat, they also boost metabolism and improve overall endurance and fitness.

Is fat loss better than weight loss?

Weight loss refers to overall weight loss, including loss of muscle, fat and water. This usually occurs through training routines when you burn fewer calories than burn. Several factors can cause weight fluctuations, including hormonal imbalances, poor diet, poor nutrition, and sedentary lifestyles. On the other hand, fat loss is a more intensive and healthy target compared to general weight loss, as it specifically targets the reduction of excess fat in the body.

Weight loss includes muscle and water loss, which can lead to loss of lean body mass, which can have a negative impact on your health. According to a 2018 review published in Nutrients, losing lean body mass can lead to fatigue, slow metabolism, increased risk of injury, reduced neuromuscular function, and potential psychological effects. Furthermore, losing muscle mass can accelerate fat gain, leading to adverse changes in body composition. So, are you ready to find some of the best exercises for fat loss? Please read more.

12 Exercises for Fat Loss

Here are some of the best exercises for fat loss you definitely should try:

1. Jump Jack

This is one of the fat-lossing whole body exercises that help increase your heart rate, which is key to fat-loss. Movement activates the legs, arms and core, and allows multiple muscle groups to move simultaneously. To perform this exercise:

• Step together and start your hands at your side.
• Raise your arms above your head and jump your legs outwards, then return to the starting position.
• Aim for continuous movements of at least 30 seconds to maximize calorie burns.

2. Burpee

Burpee is a high-intensity exercise that is perfect for burning calories and improving strength and endurance, and is one of the best exercises for fat loss, according to the International Journal of Environmental Studies and Public Health. To perform this exercise:

• Start from your standing position, squat down and place your hands on the floor.
• Return your feet to the push-up position, perform the push-ups, then bring your feet back to your hands.
• From there, jump into the air.

3. Squat jump

Squat jumps are powerful lower body movements targeting quadruples, hamstrings, glut and calves. To perform one of the best exercises to reduce fat, do the following:

• Stand with your feet apart from shoulder width.
• Lower your body to the squat position and then jump as high as possible, explosively.
• Gently return to the squat position and repeat.

4. Plank Jack

This movement attracts your core, shoulders and legs and makes it one of the great whole body exercises for fat loss. To perform this exercise:

• Place your hands under your shoulders and start with a straight line at the board position.
• You’ll break your legs apart and then jump straight away. The aim is to run this exercise for 30 seconds to 1 minute at a time.

5. High knees

High knees are one of the great exercises for fat loss. It will boost your heart rate and help you burn calories. To perform this exercise:

• Start by jogging with your knees as high as possible towards your chest.
• It will engage your core to keep your posture upright. The faster you move, the higher your heart rate, it’s a great way to burn fat and improve your cardiovascular fitness.

6. push ups

Push-ups are strength training exercises that target the chest, shoulders, triceps and core. This movement also increases your heart rate and contributes to fat loss. To perform this exercise:

Start from the board position with your hands slightly wider than shoulder width.

• Lower your body towards the ground, keeping your core firmly in place, then push it back.
• Change the push-ups on your lap if necessary.

7. Abdominal crunch

Crunches primarily target the abdominal muscles and help to tone and strengthen the core. This is one of the fat loss exercises that helps to sculpt and tighten the middle part. To perform this exercise:

• Bend your knees and place your feet on the floor and lie flat on your back.
• Place your head behind your head, lift your upper body towards your knees and engulf it in the muscle muscles.

8. Bike crunch

This is one of the best fat loss exercises that is perfect for toning your abs and burning fat around the midsection. It involves both the upper and lower abdominal muscles and both obliques. To perform this exercise:

• Lie on your back with your hands behind your head, lift your legs and bend your knees.
• While extending your right leg, bring your right elbow facing towards your left knee. Next, switch the sides and turn your left elbow towards your right knee.
• Continue alternating sides with pedal movement.

9. Mountaineering

Climbers are another full-body high-intensity exercise that targets the core, arms and legs. It’s an amazing fat burning exercise that boosts your heart rate, strengthens your adjustments and allows you to do it anywhere. To perform this exercise:

• Starting from the board position, keep your body straight and tight the nucleus.
• Drive quickly with one knee towards your chest, switching legs and alternate rapidly, as if you were climbing.

10. cycling

Cycling is a gentle, non-impact fat burning exercise on the joints while providing excellent training. According to a study published in the Facts of Obesity, walking and cycling can help reduce the risk of obesity. You can cycle on a stationary bike at home or ride outdoors. The key is to maintain a stable pace for longer than 30 minutes, ideally to maximize the benefits of fat burning.

11. Weight lifting

Cardiovascular exercise is great for burning calories, but weightlifting is essential for building muscle. This increases metabolism and helps with long-term fat loss. You don’t need a gym to lift your weight. Even simple dumbbells and household items such as water bottles can work. It focuses on complex exercises such as squats, lunges and deadlifts, involving multiple muscle groups and promoting fat burning.

12. running

Running is one of the most effective exercises for fat loss and can be done indoors or outdoors. Whether you’re running on the treadmill or jogging in the park, running is a shocking cardiovascular workout that burns quite a few calories. Aim for a moderate pace or challenge yourself with interval sprints to increase fat burns.

Note: If you have a joint problem or injury, stop any of the fat loss exercises. Also, if you’re pregnant, check with your healthcare provider before starting your new fitness routine.