What is the most fat-burning exercise method? What is the most fat-burning exercise method?

Burning fat quickly is what everyone wants to do to lose weight, but why is it so difficult? Because you are not exercising in the right way. Today, I will introduce some of the most effective exercises to burn fat.

1. Jumping jacks

Jumping jacks are a full-body aerobic exercise. They are low-difficulty and high-consumption exercises that can burn fat all over your body in a short period of time and help you lose weight. Not only that, regular jumping jack training can also improve our cardiopulmonary function and increase lung capacity. If you want to lose fat, you can do 45 minutes of jumping jacks every day, with 5 minutes of continuous jumping per set and 2 minutes of rest per set. You can see your changes after a month.

2. Skipping rope

Rope skipping is a common fat burning exercise. It can not only burn fat, but also help to improve the coordination and rhythm of the body. When we do rope skipping training, we should adjust the length of the rope. Too long or too short is not conducive to training. During the training, the legs do not need to jump well, as long as the rope can pass. It is recommended to do 5 sets a day, one minute per set, and jump about 120 times per minute.

3. Squat jump

Squat jump is a squat with a jumping action added. We all know that squats have a great training effect on fat loss and shaping of the legs and buttocks, and squat jumps are even more so. Before training, we must first maintain the squatting action of the squat, then use the legs to stretch upwards and jump, stretch the hands, and raise them towards the head until the arms are in a straight line with the body. After the legs fall down, the knees squat slightly to form the initial action of the squat, which is considered to have completed one training action. It is recommended to perform 5 sets of squat jumps every day, 30 times per set, and 30 seconds of rest time per set.

(1) Running

What kind of exercise burns the most fat? Running, the simplest form of exercise that burns calories, has always attracted the general public. The equipment required for running is also very simple. In addition to a set of sportswear and a pair of comfortable running shoes, the rest depends on whether you want to take action. If you run at 10 kilometers per hour, you can burn an average of 500 calories per hour. It is important to stay relaxed when running, because long-term jogging is more conducive to fat discharge.

(2) Swimming

As for the question of what exercise burns the most fat, swimming is also a very good method, and there are many swimming postures, whether it is breaststroke, butterfly stroke, freestyle, any swimming style will do, consuming 200 to 600 calories per hour, moving joints, relaxing yourself, and exercising muscles. Swimming can shape your body and its fat burning effect is very good. It is recommended to persist in it for a long time.

(3) Burpee exercise

Burpees are a high-intensity strength training that can burn fat in a short period of time, so many people use them to lose weight. Burpees train 70% of the body's muscle groups, including the legs, arms, abdomen, buttocks and back, and are known as one of the most effective fat-burning exercises. Doing 20 minutes of burpees every day is equivalent to jogging for an hour. It can not only help lose weight but also help shape the body's lines. And burning fat through burpees will not easily rebound.

Exercise 1: Swimming

The density of water is relatively high, and 20 minutes of activity in water is equivalent to 1 hour of activity on land. Swimming in water requires overcoming the resistance of water, which can protect joints from damage and protect knee joints. (It is recommended to exercise in a regular swimming pool)

Exercise cycle: It is recommended to exercise 3 to 4 times a week, 30 to 60 minutes each time.

Calorie consumption: about 650 kcal/hour.

Exercise 2: Skipping rope

Rope skipping is a medium to high intensity aerobic fat-burning exercise that can exercise the whole body.

Exercise cycle: It is recommended to do it 3 to 4 times a week, 10 sets each time, 1 minute/set, 140 times/minute (if you can't jump so many times, just gradually increase the number).

Calorie consumption: about 800 kcal/hour (fast), about 500 kcal/hour (slow).

Exercise 3: Cycling

Cycling can exercise the waist and leg muscles, and make the muscles strong and elastic. Cycling can help you burn fat and consume excess calories.

Exercise cycle: It is recommended to exercise 3 to 4 times a week, 40 to 60 minutes each time.

Calorie consumption: about 420 kcal/hour.

1. During weight loss, exercise time should be combined with morning and evening

In the morning, you should do a small amount of exercise until you feel slightly tired, so that you can have energy to cope with work and study in the morning. Then in the evening or afternoon, you can increase the amount of exercise, mainly to supplement the morning exercise.

2. Exercise for more than 30 minutes at a time

In the first thirty minutes of exercise, sugar is generally consumed, and the body begins to burn fat thirty minutes later. Therefore, if you want to achieve the fat burning effect each time you exercise, it is best to persist for more than 30 minutes, and pay attention to the frequency of exercise. It is best to persist every day, and no less than 4 times a week.

3. Exercise should be done according to your own situation and should not harm your body

During exercise, no matter what kind of exercise you do, the intensity of the exercise must be set according to your own tolerance. To avoid getting hurt, if you find yourself feeling dizzy, blacking out, or having difficulty breathing during exercise, you should stop exercising immediately.