4 'fat killer' exercises to burn fat at home and lose weight fast!

Losing weight is the "career" of many people's lives, but they are often unable to persist for various reasons.

Is there any exercise with simple movements, short time, and high calorie consumption?

Of course there is!

Recommend several common high-efficiency fat-burning exercises to make you lose weight faster.

Skipping rope to burn fat

In the warm-up phase, jump rope at a normal speed for 3 minutes to get your body moving.

Then, start jumping rope quickly for 60 seconds, to the limit that you can jump, and let your heart rate increase to 80%-90% of your maximum heart rate. Next, rest for 20 seconds.

Repeat the jump rope rhythm above and do 15 sets of jumps or exercise for 20 minutes.

Jumping Fat Burning Method

First, warm up for 3-5 minutes.

Then, stand naturally, place your hands on either side of your legs, tighten your waist, and jump your legs out. At the same time as the body jumps, the hands and feet are open, and the hands need to go over the top of the head. For the second jump, retract your hands and feet to their original positions.

Jump for 30 seconds, rest for 15 seconds, and cycle for 10 minutes. It is recommended to do 2-3 cycles a day.

burpee fat burning method

Warm up for 3 minutes and allow physical activity to kick in.

Lower your body into a squat position, with your palms on the ground, straighten your legs back and do a push-up, then jump to stand.

Insist on doing 10 sets every day, a set of 5-20, depending on your physical state.

Advanced Fat Burning Method

3 minutes of skipping rope at normal speed to warm up, let the body warm up first.

Jump rope 100 times in a row, rest for 1 minute.

Do 10 burpees and rest for 1 minute.

Do 20 squats, rest for 1 minute.

Repeat the above actions 4-5 times.

These methods can effectively burn fat. On the basis of a reasonable diet, losing 10 pounds in 3 months is not a problem at all.

Finally, the important thing is said three times, intensity! strength! strength! The intensity should be in place, that is, the heart rate should be raised to 70%-80% of the maximum heart rate.

This is because, if you want to lose weight, only when your heart rate is controlled at 65%-70% of your maximum heart rate can you best burn calories in your body.