Exercises That Will Help You Blast Body Fat

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2 Mar 2024

Embarking on a journey to achieve a leaner and healthier physique often involves a combination of factors, with regular exercise playing a pivotal role. Engaging in targeted exercises can be a game-changer when it comes to blasting body fat. Not only does exercise burn calories, but it also boosts metabolism, enhances muscle tone, and contributes to an overall sense of well-being.

Many types of exercises can help with fat loss, but some are more efficient than others. In general, exercises that involve multiple muscle groups, high intensity, and short rest periods are more effective at burning fat than exercises that isolate one muscle group, low intensity, and long rest periods.

In this article, we will introduce some of the best exercises that will help you blast body fat, both at home and at the gym. These exercises can be performed as a circuit, with minimal rest between each exercise, and repeated for 3 to 5 rounds. You can also adjust the intensity, duration, and frequency of these exercises according to your fitness level and goals.

Exercises That Will Help You Blast Body Fat at Home

If you don’t have access to a gym or any equipment, you can still perform some effective fat-burning exercises at home. All you need is some space, a mat, and your own body weight. Here are some examples of exercises that will help you blast body fat at home:

Jumping Jacks:

This is a classic cardio exercise that works the whole body and elevates the heart rate. Start in a standing position with your arms resting at your sides. Slightly bend your knees and jump your legs out so they’re a little more than shoulder-width apart. At the same time, thrust your arms out and over your head. Jump back to the starting position and repeat as fast as you can.

Burpees:

This is a challenging exercise that combines a squat, a push-up, and a jump. It works the legs, chest, arms, and core, and burns a lot of calories. Stand with your feet shoulder-width apart. Bend your knees and place your hands on the floor in front of you. Kick your legs back into a plank position and lower your chest to the floor. Push yourself back up and jump your feet back to your hands. Stand up and jump into the air, clapping your hands above your head. Land softly and repeat as quickly as you can.

Squat Jumps:

This is a plyometric exercise that works the legs, glutes, and core. It also improves power and explosiveness. Stand with your feet hip-width apart and your arms by your sides. Lower your hips and bend your knees until your thighs are parallel to the floor. Keep your chest up and your back straight. From this position, jump up as high as you can, swinging your arms up. Land softly and immediately go into the next squat jump.

Skater Jumps:

This is a lateral exercise that works the legs, glutes, and core. It also improves balance and agility. Stand with your feet together and your arms by your sides. Shift your weight to your left leg and bend your knee slightly. Jump to the right as far as you can, landing on your right foot and crossing your left foot behind you. Swing your left arm across your body and your right arm behind you. Repeat the same movement to the left, landing on your left foot and crossing your right foot behind you. Swing your right arm across your body and your left arm behind you. Continue alternating sides as fast as you can.

Plank Jacks:

This is a core exercise that also works the shoulders, chest, and hips. It also increases the heart rate and burns calories. Start in a plank position, with your hands under your shoulders and your feet together. Keep your body in a straight line from head to heels. Jump your feet out to the sides, like a jumping jack, and then back together. Keep your hips stable and your core engaged. Repeat as quickly as you can1.

Exercises That Will Help You Blast Body Fat at the Gym

If you have access to a gym or some equipment, you can perform some more advanced fat-burning exercises that will challenge your muscles and metabolism. Here are some examples of exercises that will help you blast body fat at the gym:

Plank to Upright Row:

This is a compound exercise that works the core, shoulders, back, and arms. It also improves stability and coordination. You will need a pair of dumbbells for this exercise. Start in a plank position, with your hands holding the dumbbells and your feet slightly wider than hip-width apart. Keep your body in a straight line from head to heels. Pull your right elbow up to your side, lifting the dumbbell to your chest. Keep your core tight and your hips level. Lower the dumbbell back to the floor and repeat with your left arm. That’s one rep. Continue alternating sides as fast as you can
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Squat Thruster:

This is a powerful exercise that works the legs, glutes, core, shoulders, and arms. It also improves strength and endurance. You will need a pair of dumbbells for this exercise. Stand with your feet shoulder-width apart and hold the dumbbells at your shoulders, with your palms facing each other. Lower your hips and bend your knees until your thighs are parallel to the floor. Keep your chest up and your back straight. From this position, push through your heels and stand up, while pressing the dumbbells overhead. Lower the dumbbells back to your shoulders and repeat as quickly as you can.

Forward Lunge Bicep Curl: This is a combination exercise that works the legs, glutes, core, and biceps. It also improves balance and mobility. You will need a pair of dumbbells for this exercise. Stand with your feet hip-width apart and hold the dumbbells at your sides, with your palms facing forward. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is hovering above the floor. Keep your torso upright and your core engaged. As you lunge, curl the dumbbells up to your shoulders, keeping your elbows close to your body. As you stand up, lower the dumbbells back to your sides and step back to the starting position. Repeat with your left leg and continue alternating sides as fast as you can.

Cross Behind Lunge Lateral Curl: This is another combination exercise that works the legs, glutes, core, and biceps. It also improves balance and coordination. You will need a pair of dumbbells for this exercise. Stand with your feet hip-width apart and hold the dumbbells at your sides, with your palms facing in. Take a big step back with your right foot and cross it behind your left leg, lowering your body until your left thigh is parallel to the floor and your right knee is hovering above the floor. Keep your torso upright and your core engaged. As you lunge, curl the dumbbells out to the sides, keeping your elbows close to your body. As you stand up, lower the dumbbells back to your sides and step back to the starting position. Repeat with your left leg and continue alternating sides as fast as you can

Deadlift Lateral Curl: This is a hybrid exercise that works the hamstrings, glutes, lower back, and biceps. It also improves posture and grip strength. You will need a pair of dumbbells for this exercise. Stand with your feet hip-width apart and hold the dumbbells in front of your thighs, with your palms facing in. Keep your back flat and your core tight. Hinge at your hips and lower the dumbbells to the floor, keeping them close to your legs. Don’t round your back or let your knees cave in. As you stand up, curl the dumbbells out to the sides, keeping your elbows close to your body. Lower the dumbbells back to your thighs and repeat as quickly as you can

Conclusion

These are some of the best exercises that will help you blast body fat, both at home and at the gym. By performing these exercises regularly, you will increase your metabolic rate, create a calorie deficit, and stimulate your fat-burning hormones. You will also improve your muscle tone, strength, and fitness. However, remember that exercise is only one part of the fat loss equation. You also need to follow a healthy and balanced diet that matches your energy needs and goals. By combining exercise and nutrition, you will be able to achieve your desired body fat level and enjoy the benefits of a leaner and healthier physique.