By Muscles need energy for proper function, so during exercise they oxidize (burn) fuel to provide energy to their functions. In this process, carbohydrates and fat are most frequently utilized as sources of fuel energy.
High-intensity interval training — commonly referred to as HIIT for short — is an effective fat-burning exercise, according to studies1. Studies1 demonstrate that this form of workout can burn as many calories in one-third to half the time as moderate-intensity cardio.
Mountain Climbers
Mountain climbers are an unconventional workout designed to both burn fat and build muscle. As both core training and cardio exercises, mountain climbers provide an intense workout. But just like any movement, their effectiveness depends on the form in which they’re performed.
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This explosive bodyweight move challenges almost every muscle group in your body – your core, quads, hips, shoulders and arms are all tested during this move. Furthermore, they require great balance and coordination which can only get better with practice!
Start in plank position with hands shoulder-width apart as though performing pushups, and keep back flat, abs engaged, and head in alignment. From here, rapidly pull right knee into chest then extend outward before returning and repeat for left leg until finished alternating both as quickly as possible for at least 30 seconds or longer.
If you’re just getting started with mountain climbers, start slowly by starting with shorter intervals or lower rep counts; as your strength and confidence builds up, increase either one. To stay on track during mountain climbers, count out loud. Try counting 1-and-2-and-3-and-4 in an even rhythm to help maintain a consistent pace.
Sled Pushes
The Sled Push (also known as Prowler Gym Sled) is an incredible strength exercise for conditioning, muscle development, speed work and acceleration acceleration work. Additionally, this workout provides an incredible calorie-burning opportunity with heavy loads.
When performing sled pushes, be sure to load it with moderate to heavy resistance for a powerful and balanced workout that challenges both upper and lower bodies. This will work your glutes, calves, core, hamstrings, back triceps, shoulders all at the same time! Moreover, engaging your arms and shoulders for pushing will require an angle towards the ground of 45 degrees forward while advanced athletes may go up to 90 degrees forward for pushing.
Assume a standing position facing away from the sled and hinge forward at the hips with neutral spine alignment while holding both ropes neutrally in a neutral grip on your front shoulders. Begin pushing the sled for short periods before stepping back with arms by sides to reset. Repeat reps; eventually build up to longer sets of 30-60 seconds of pushing. For optimal endurance use a slightly reduced amount than maximum weight in each set while taking breaks between sets to rest between sessions.
Kettlebell Swings
Kettlebell swings are one of the most underrated strength-building movements that can help you burn fat and build muscle simultaneously. Not only are kettlebell swings great at raising your heart rate before or after strength training routines, they can also serve as an anaerobic finisher post workout to further your gains while strengthening shoulders and triceps! Add this unconventional workout into your next training session for increased fat burn.
The kettlebell swing is a hinge movement that uses hips rather than knees to generate momentum, similar to how squatting does. To maintain proper form, it is crucial that your back remains straight throughout to prevent rounding at your lower and mid back, which increases shear forces that could potentially lead to injury. Kettlebell swings target “almost every muscle from neck down”, according to Partridge; they also help activate core muscles while strengthening quads by driving down on feet during each repetition of this movement.
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To perform an effective kettlebell swing, hike the bell back behind you into a hike pass position before driving your feet forward until your hips reach their height before the kettlebell reaches shoulder height. Your forearms should lightly touch your inner thighs. If your shoulders tire quickly during this exercise, this may indicate too much strain is being placed on them and weight reduction or slowing the speed may help to improve form.
High-Intensity Interval Training
High-intensity interval training (HIIT) is one of the more unconventional workouts designed to burn fat and build muscle. According to certified personal trainer Michelle Wong, this form of exercise involves gradually changing how hard you work throughout an exercise session. To maximize results from HIIT workouts, alternate periods of all-out effort with recovery phases for optimum cardiorespiratory system taxing results, according to Michelle. SELF recommends starting HIIT for best results!
HIIT can be so effective that even short sessions such as 20-minute HIIT workouts can produce results; studies have proven this with studies showing improvements to both VO2 max and anaerobic threshold levels after just 20-minute workouts! Plus, with protocols like Tabata intervals lasting only four minutes each, results come even sooner!
HIIT can be performed anywhere, from fitness studios to living rooms. Equipment isn’t needed; though if running sprints or cycling at high intensity is part of your plan, then treadmill or stationary bike might come in handy; alternatively bodyweight exercises or movement patterns – like Kayla Itsines’ quick burn – may work just as effectively at home HIIT workouts – just be ready for an intense and sweat-inducing experience that leaves you energised and ready for whatever the day brings next!
