A good part of the motivation that leads many people to start exercise routines is to burn fat.

Of course, the purpose of burning fat may obey aesthetic objectives , but it is no less true that in a society so accustomed to accumulating cholesterol and carbohydrates as ours, lipid-burning exercises are also a necessity for staying in shape and health.

Related article: “10 Psychological Tricks for Slimming”

Fat-burning exercises from home

But… what to do if you want to follow an exercise routine without having to depend on the gym?

Below I present a series of practices for burning fat that can be carried out with little equipment. It is recommended that you do at least 3 of these exercises in one exercise session, and make our week include 2 to 4 exercise sessions on non-consecutive days.

1. Burpees

Burpee is an excellent exercise for keeping various muscle groups of the body in shape while burning fat. It consists of 3 exercises that are combined.

First, we bend down so that the palms of our hands are firmly on the ground and making the knees bend just below our chest while keeping the tips of our feet in contact with the surface of the place where we are. Then, we breathe out as we make our legs “jump” and stretch backwards, so that in one movement we are in the position to do push-ups, with both legs straight and almost together.

Once this is done, we do a bending, jump back into the initial position where the legs are folded, and from that position we jump upwards as much as we can, taking our hands off the ground and raising our arms. Then, we fight the whole process.

To begin with, we can perform this exercise in 3 series of 15 repetitions for each training session. As we progress, we can progressively move to 4 series of 20 reps.

2. Squat

Squats are the fat-burning exercise par excellence , because they serve to work the largest muscle groups in the human body.

How to do them?

To perform them well, however, the ideal is to do them in such a way that we can’t do more than 20 repetitions in a row without getting exhausted. That’s why, although it’s good for beginners to practice them before without using weights, the ideal is to use a dumbbell to make them a little more difficult.

To do a squat, we stand up, spread our feet out so that there is a little more space between them than the distance between our shoulders and the tips are parallel to each other. Then, keeping our eyes straight ahead at all times, we bend both legs at the same time and make everything from the waist up come down until our thighs are parallel to the floor. If we want to use a weight, this is the moment to grab it with both hands and keep it held while we let our arms hang forward.

Once this has been done, we return to the initial position by slowly getting up and making force with our buttocks. We continue doing this sequence of actions as many times as we want to do it.

It is of utmost importance to perform this exercise without bending your back and avoiding that our knees are much more advanced than the tips of our feet.

3. Kettlebell swing

For this exercise it is necessary to use a ketlebell, also known as a Russian dumbbell , or a normal dumbbell (although the first option is better). The weight of the dumbbell should be slightly above the weight that we can lift by raising one arm straight forward until it is horizontal with respect to the ground and with the palm facing downwards.

How to perform this exercise?

Performing this exercise is simple. First, we place the weight on the floor right in front of us, stand up and keep our feet slightly further apart than our shoulders are, with the tips pointing slightly outwards. Then we bend our knees and come down keeping our back straight, just as we would in a squat, and hold the table firmly with both hands keeping our palms pointed towards us (or sideways, if we use a normal dumbbell).

Then, by tightening the chest muscles and without bending the back, we raise the trunk slightly. At this point we will begin to perform the series: with a “hip hit” forward, we make the upper part of our thighs and the lower part of the trunk push up the arms that hold the weight, which should move like a pendulum until they are horizontal with respect to the ground. When the arms begin to swing back to us, we bend the knees keeping the back straight and prepare to give another stroke of the hip.

We perform 3 series of 20 repetitions in this way, resting one and a half minutes between them . If it takes too much effort, we can rest a few more seconds or lose some weight on the dumbbell.

4. Pelvic lift

Lying on our backs, we bend our knees just enough to keep the soles of our feet firmly on the ground .

Then, leaning on our shoulder blades, we raise the pelvis until our legs form two 90-degree angles. We repeat this process 15 times, rest for a minute and then do another series of 15, up to 4 times.

5. Running with the Tabata Method

Running for more than 40 minutes at a trot is not the most effective way to burn fat. If you want to see good results in a short time, a very good option is the Tábata method , with which we will only need to run for less than 20 minutes… although we will get very tired.

What is this method of burning fat?

To run and burn fat using the Tábata method the ideal is to first warm up by jogging for 5 or 10 minutes. Then, we will sprint making the most of our muscles for 20 seconds, and right after that we will “rest” by keeping on the trot for 10 seconds. Once the rest time is over, we will sprint again for 20 seconds, and so on. The aim is to do 6 to 8 sprints running at maximum, and once this is done keep trotting for 5 minutes to allow the body to adapt to the calm.

The Tábata method is a resource that demands a lot from us , but that can be used by anyone without health problems related to the cardiovascular system. However, before and after each session it is necessary to hydrate oneself very well, and it is advisable not to do this exercise on two consecutive days; it is advisable to rest for at least 48 hours before using the Tábata method again.

Bonus: Iron

This is not exactly a fat-burning exercise, but it serves to tone and keep in shape many muscles of the body through a very simple exercise. In addition, it does not require any special equipment, so it can be done almost anywhere.

How do you perform this exercise?

To do this, we stretch upside down on a flat surface keeping our body straight and then we lift up just enough so that our elbows and forearms are firmly supported on the floor, parallel to each other, while we force our abdominals so that the chest, which has been tilted, is rigid. In this way, we put all our weight on our forearms and on the tips of our feet, and we hold on. At first, we can try to hold on for 15 seconds. If we find it too easy, we can try to hold on for a minute and a half, two or three minutes.

In addition, to complicate this exercise and multiply its potential for toning up, we can raise our legs slightly, alternately lifting them off the ground and projecting them backwards while keeping them rigid.

We can perform this exercise 3 or 4 times, resting for a minute and a half between each series.

What about the diet?

None of these fat-burning exercises will prove effective if we simply do them while completely neglecting our diet. In order to eliminate the gauze from our body, it is very important not to exceed the intake of carbohydrates and also to regulate the fat in the foods we eat, although it is very important to include fatty foods in our diet as long as they are healthy (like nuts) and we do not abuse them.