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 11 High Intensity Fat Burning Exercises


Exercising can be a repetitive, boring and a time consuming task which you will more than likely give up if you haven’t got a specific set of exercises and reasons for doing them. Having said that it’s quite easy to understand how you can lose a lot more weight in a shorter amount of time with the right fat burning exercises. So what we have done is created a list of the 11 most popular high intensity fat burning exercises designed to propel your metabolism and help you strip your body fat quicker than ever.


All you need to do is choose which one you like the most and use it in your custom workout plan or pick and choose various exercises to see which gets you the best results.


How long should each exercise last for?


This strongly depends on your fitness levels and how hard you are willing to work. It’s recommended that you exercise for at least 15 minutes at a high intensity level of 7, if you want to burn the most calories. But for those looking at really shifting those pounds then a 30 minute session will loosen up your fat in no time.


11 High Intensity Fat Burning Exercises

Aim for back to back reps of around 15 to 20 and you will see some significant results with your body shape quite quickly. It’s better to push your body and rest for short periods of time which will keep your heart rate up and your body burning more calories.


How many calories can you expect to burn with each exercise?


As people are obviously different in shape, size, body structure, fitness levels, etc it’s very hard to give an exact calorific figure. However as a ballpoint number, you can expect to lose anywhere between 400 and 500 calories per hour, which is a conservative figure.


But again this does depend on the time you take to exercise, the level of intensity and your diet/body. Ok then, so with the questions over… let’s move onto the fat burning exercises, they are short and too the point.


1. Plyometric Press Up: Set up a reebok step or any other exercise step in a flat position. Perform a standard press up with one hand on the step and the other on the ground. On the upward push “jump” over the step and perform press up on other side.


2. Dumbbell Hammer Curl to Lunge Press: Stand in an upright standing position holding dumbbells to each side of your body. Lunge forward and simultaneously curl your bicep with both dumbbells to shoulder level. Push each dumbbell overhead and return to a starting position.


3. Hanging Leg Raise: Grab a chin-up bar with an overhand grip. Hang your entire body from the bar. Keeping legs straight lift your legs in front of your body as high as you can, hold for a couple of seconds before releasing them again.


4. Medicine Ball Slam: Start standing upright holding the medicine ball above your head with your arms straight and feet shoulder width apart. Keeping arms straight reach backwards as far as you can and forcefully throw or “slam” the medicine ball forwards onto the ground. Grab the medicine ball and repeat again.


5. Barbell Step Up: Position the barbell behind your head, resting on your shoulders and standing upright. Stand in front of a bench or exercise step. Step up onto the exercise step, push through to your heel and push your body up until body is upright and leg straight, but not locked. Step back down and alternate leg.


6. Dumbbell Front Squat: Standing with your feet shoulder width apart. Holding dumbbell vertically on your chest. Squat, keeping your chest upright.


7. Standing Barbell Push Press: Standing with feet shoulder width apart and your knees slightly bent. Hold the barbell on your chest at shoulder level. Push with your legs and push the barbell overhead as if you are pressing.


11 High Intensity Fat Burning Exercises

8. Bent Over Row: Standing bent over to 45-degrees with your back straight, abs tight and head up. Row barbell to abdomen ensuring to keep abs tight and squeeze shoulder blades together. Use steady and controlled movements, making sure your abs are tight at all times.


9. Bicep Curls (21’s): Standing upright with your feet shoulder width apart and knees slightly bent. Curl barbell half-way 7 times, then upper half 7 times and full curl 7 times.


10. Box Jumps: Stand with feet shoulder width apart. Jump up onto a bench or exercise step – feet together – then jump off again. You can use ankle weights for added resistance.


11. Tuck Jumps: Squat, jump high bringing knees to chest.


You can add ankle weights to increase the resistance and to burn more calories. There really are so many different fat burning exercises and routines that you can use, but these are the most common and widely used ones which get results in rapid time.

mohammed khalf
كاتب المقالة
writer and blogger, founder of Go motivations .

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