If you’re looking to burn body fat in 90 days, incorporating exercises that combine strength training and cardiovascular work is key. These five exercises are effective for torching calories, improving metabolism, and increasing muscle mass, which ultimately helps you burn fat:
1. Burpees
Burpees are a full-body exercise that elevates your heart rate and engages multiple muscle groups, making them highly effective for burning fat.
- How to Perform:
- Start standing with your feet shoulder-width apart.
- Drop into a squat position, placing your hands on the floor in front of you.
- Kick your feet back into a push-up position, complete a push-up, then jump your feet back to the squat position.
- Explode into a jump and reach your arms overhead before landing and repeating.
- Why It Works: Burpees combine strength and cardio, helping you burn a significant number of calories quickly.
2. Sprint intervals
Sprint intervals involve short bursts of all-out running followed by rest or light jogging, making them one of the best ways to burn fat efficiently.
- How to Perform:
- Find a track or open space.
- Sprint at your maximum speed for 20-30 seconds.
- Rest or walk for 30-60 seconds.
- Repeat for 8-10 rounds.
- Why It Works: Sprint intervals your metabolism and burns fat more effectively than steady-state cardio due to the “afterburn” effect, where your body continues to burn calories even after the workout.
3. Kettlebell Swings
Kettlebell swings are a dynamic, explosive movement that targets your core, glutes, and hamstrings while also getting your heart rate up.
- How to Perform:
- Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.
- Hinge at your hips, swinging the kettlebell between your legs.
- Thrust your hips forward to propel the kettlebell to chest height, using momentum rather than arm strength.
- Let the kettlebell swing back down between your legs and repeat.
- Why It Works: This exercise burns a high number of calories, strengthens your posterior chain, and boosts cardiovascular endurance.
4. Jump Rope
Jumping rope is a high-calorie-burning cardio exercise that also improves coordination and agility, making it a great tool for fat loss.
- How to Perform:
- Hold the handles of the rope at hip height, keeping your elbows close to your body.
- Swing the rope over your head and jump as it passes under your feet.
- Start with basic two-foot jumps and progress to single-leg jumps or double-unders for more intensity.
- Why It Works: Jumping rope burns a ton of calories in a short period and is easily scalable for higher-intensity workouts.
5. Squat to Press (Thrusters)
Squat to press, or thrusters, is a compound movement that works your entire body, combining a squat with an overhead press.
- How to Perform:
- Hold a pair of dumbbells at shoulder height with palms facing in.
- Lower into a deep squat, keeping your chest upright and knees tracking over your toes.
- As you rise from the squat, press the dumbbells overhead in one smooth motion.
- Return the dumbbells to your shoulders and repeat.
- Why It Works: Thrusters are a compound movement that builds strength while also elevating your heart rate, making them excellent for burning fat and building muscle.
Bonus Tips for Success in 90 Days:
- Consistency is Key: Perform these exercises 3-4 times a week in circuits or as part of a HIIT workout.
- Nutrition Matters: Combine these exercises with a clean, balanced diet high in protein, fiber, and healthy fats to accelerate fat loss.
- Progressive Overload: Increase the intensity, weight, or number of sets and reps as you progress to continue challenging your body.
By incorporating these exercises into your routine, you’ll improve your overall fitness and maximize fat-burning results in 90 days!