12 exercises for fat loss at home

We all know that fat and calorie burning is the key to weight loss, but how many of you are actually practicing the right practice to target fat? Many people confuse fat loss along with weight loss, but there is a major difference. Weight loss involves losing weight from muscles, fat and water, causing mass damage in the muscles – a problem if you want to maintain strength and metabolism. On the other hand, fat loss, preserving muscles, focuses on excuses excess fat. Therefore, if you want to dilute in a healthy way, it is important to focus on exercise for fat loss. These exercises not only help you to burn fat, but also promote your metabolism and improve overall endurance and fitness.

Is fat loss better than weight loss?

Weight loss implies a decrease in overall body weight, including muscles, fat, and lack of water. This usually occurs when you consume less calories than burning, often through a workout routine. Many factors, such as hormonal imbalance, poor diet, nutritional deficienciesAnd a sedentary lifestyle, weight can cause ups and downs. On the other hand, fat loss especially targets the lack of excess fat in the body, making it a more concentrated and healthy target than normal weight loss.

Since weight loss causes loss of muscles and water, it can cause a decrease in the mass of the lean body and can negatively affect your health. Published according to a 2018 review NutrientsLosing lean body mass can cause fatigue, a slow metabolism, increased risk of injury, reduced neuromuscular function and potential psychological effects. In addition, losing muscles can also accelerate fat gains and adverse changes in the body structure. So, are you ready to detect some of the best exercises for fat loss? read on.

12 exercises for fat loss

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

1. Jumping jack

This is one of the exercises of the full body for fat loss that helps to increase your heart rate, which is important for fat loss. The movement activates your feet, weapons and core, simultaneously works several muscle groups. To do this exercise:

• Start standing together with your legs and hands with your edges.
• Lifting your arms up and jump your feet outwards, then jump back to the initial position.
• To maximize calories burn, target for at least 30 seconds of continuous movement.

2. Barpase

Burpees are a high-spurious exercise that is excellent for burning calories and improving strength and endurance, according to which they are one of the best exercises for fat loss, International Journal of Environment Research and Public HealthTo do this exercise:

• Start in a permanent position, squat down, and place your hands on the floor.
• Jump your legs back into a push-up position, make a push-up, and then jump your feet back to your hands.
• From there, jump into the air.

3. Squat jumps

Squat jump is a powerful lower-body exercise that targets quads, hamstrings, glutes and calves. To do one of the best exercises for fat loss, do the following:

• Standing with the shoulders of your feet and start.
• Reduce your body in a squat position, then jump up as much as possible.
• Gently return to the squat position and repeat.

4. Plank jack

This movement attachs your core, shoulders and legs, from which it is one of the great full-body exercises for fat loss. To do this exercise:

• Start under your shoulders and your body in a straight line with your hands in a plank position.
• Jump your feet separately, then quickly jump them back together. Target to do this exercise for 30 seconds to 1 minute at a time.

5. High knee

High knee is one of excellent exercises for fat loss. It increases your heart rate and helps you burn calories. To do this exercise:

• Start by jogging your knees as high as possible towards your chest.
• Attach your core to keep your seat straight. The faster you move forward, the higher your heart rate will be a great way to burn fat and improve heart fitness.

6. Push-ups

Push-ups are one Strength training exercise It targets chest, shoulders, triceps and core. This step also increases your heart rate, contributes to fat loss. To do this exercise:

Start in a plank position with your hands, slightly wide than the width of the shoulder.

• Reduce your body towards the ground, keep your core tight, and then push back up.
• If needed, revise the push-up by applying it on your knees.

7. Stomach crush

Crunch mainly targets abdominal muscles, help in toning and Strengthen yourself main. It is one of the exercises for fat loss that helps tighten sculpture and midsation. To do this exercise:

• Lie flat on your back with your knees and feet on the floor.
• Place your hands behind your head and raise your upper body towards your knees, entangling your core muscles.

8. Cycle crunchs

It is one of the best exercises for fat loss that is great for ABS to burn toning and fats around the mid -section. It attachs both diagonal with the upper and lower abs. To do this exercise:

• Start by lying on your back with your hands behind your head and lifted your feet, bending the knees.
• While extending your right leg, bring your right elbow towards your left knee. Then, switch to the sides, bring your left elbow towards your right knee.
• Continue the sides in turn in a pedaling speed.

9. Mountain climber

Mountaineers are another full body, High-rich exercise This targets your core, weapons and legs. This increases your heart rate, enhances coordination, and is a magnificent fat-diligent exercise that can be done anywhere. To do this exercise:

• Start in a plank position, keep your body straight and keep your core tight.
• Quickly drive a knee towards your chest, then switch to the legs, in turn, as you are climbing as you are climbing.

10. cycling

Cycling is a low effect, fat-adding exercise that is soft on joints when providing an excellent workout. According to a study published in Obesity factsWalking and cycling can help reduce the risk of obesity. You can ride a bicycle on a stable bike at home or take your bike out. The key is to maintain a steady speed for a long period, ideally to maximize fat-grooming benefits, 30 minutes or more.

11. Weighing

While heart exercises are great for burning calories, Weighing It is necessary for the manufacture of muscles, which increases your metabolism and helps with long -term fat loss. You do not need a gym to lift weight – less dumbbells or even household items such as water bottles can work. Focus on compound exercises such as squats, lungs, and deadlifts that attach many muscle groups and promote fat burning.

12. Is running

Running fat is one of the most effective exercises for loss, and you can make it indoors or outdoors. Whether you walk on a treadmill or jog in the park, running is a high-affected cardiovascular workout that burns a significant number of calories. Target for a medium speed, or challenge yourself with gap sprints to increase fat burning.

Comment: Stop doing any practice for fat loss if you have joint issues or injuries. Also, if you are pregnant, make sure you check with a healthcare provider before starting any new fitness routine.