The Fastest Way to Burn Fat: Fitness Exercises

The fitness exercises that burn fat the fastest usually focus on high-intensity interval training, combined with whole-body multi joint movements. There are mainly open and close jumps, boby jumps, high leg lifts, mountain running, and alternating knee lifts with flat supports.

1. Opening and closing jumps

Opening and closing jumps activate muscle groups throughout the body by quickly opening and closing the legs and swinging the arms, which can quickly increase heart rate to the fat burning range. This movement requires low cardiovascular endurance and is suitable for beginners as a warm-up or interval training component. Continuous use can promote blood circulation in the lower limbs and help break down abdominal and leg fat. Pay attention to keeping the knee joint slightly bent when landing to reduce impact. It is recommended to rest for 15 seconds after each group lasts for 30 seconds.

2. Poppy Jump

Poppy jump combines squats, plank support, and vertical jumps, and can mobilize over 80% of muscle groups to participate in a single movement. This type of compound training can produce an excessive oxygen consumption effect after exercise, causing the body to continue burning fat even after stopping exercise. During practice, it is necessary to keep the core tight to avoid compensating the waist, and to cushion the drop by landing on the ground with the toes first. For those with a larger body weight base, the vertical jumping segment can be omitted and replaced with a standing three-dimensional structure.

3. High leg lift

High leg lift stimulates the iliopsoas and quadriceps muscles by rapidly alternating knee lifts, which has a significant effect on eliminating abdominal and thigh fat. During the movement, keep the upper body upright to avoid tilting back, and lift the knees to the height of the hip joint. The intensity can be controlled by adjusting the speed, and it is recommended to use a 30 second full sprint with a 30 second slow adjustment interval mode. This action can synchronously increase basal metabolic rate and promote sustained fat burning after exercise.

4. Mountaineering Run

Mountaineering run uses alternating knee lifts based on flat support, which can simultaneously enhance core stability and cardiopulmonary function. Rapid alternating movements can significantly improve calorie consumption efficiency, which is about twice that of jogging. During practice, pay attention to keeping the shoulder and wrist joints vertical to avoid collapsing or lifting the hips. For those with wrist discomfort, forearm support can be used instead, and each group lasts for 20 seconds to achieve significant fat burning effect.

5. Alternating knee lifting with flat support

This action combines static support and dynamic hip flexion, producing a combined fat burning effect through isometric contraction of the core muscle group and lower limb movement. Maintain a straight line during the movement, and try to touch the opposite elbow joint as much as possible when lifting the knee to enhance the participation of the oblique muscle. It is recommended to adopt a cyclic mode of 15 second rapid knee lifting and 15 second static support, which can effectively break through the plateau period.

When doing fat burning fitness exercises, it is important to warm up thoroughly for 5-10 minutes before exercise to avoid injuries caused by sudden high-intensity exercise. Timely replenish water and appropriate high-quality protein after training, such as egg white or whey protein, to help muscle repair. Schedule 3-4 training sessions per week, selecting 3-5 action cycles in 3 groups each time, with no more than 30 seconds of rest between groups. Combining dietary control to concentrate carbohydrate intake before and after exercise can further improve fat metabolism efficiency. Middle aged and elderly people or those with joint discomfort should reduce their range of motion and consult a professional coach to adjust the plan if necessary.