5 Exercises to Burn Fat Outside the Gym

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 be due to aesthetic objectives but it is no less true that in a society as accustomed to accumulating cholesterol and carbohydrates as ours, exercises to burn lipids are also a necessity to stay in shape and be healthy.

Related article: “10 psychological tricks to lose weight”

Exercises to burn fat 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 to burn fat that can be done with little equipment. It is advisable to perform at least 3 of these exercises in an exercise session, and make our week include 2 to 4 exercise sessions on non-consecutive days.

1. Burpees

The burpee is an excellent exercise to keep various muscle groups in the body in shape and, at the same time, burn fat. It is made up of 3 exercises that are combined.

First, we crouch down so that the palms of our hands are firmly resting on the floor and making our knees bent just below our chest while we keep the tips of our feet in contact with the surface of the place where we are standing. we meet. Then, we exhale while we make our legs “jump” and stretch backwards, so that in a single movement we are in the position of doing push-ups, with both legs straight and almost together.

Once this is done, we perform a push-up, we jump again to return to the initial position in which 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 hands. arms. Then, we repeat the entire process.

To start, we can perform this exercise in 3 sets of 15 repetitions for each training session. As we progress, we can progressively move on to doing 4 sets of 20 repetitions.

2. Squat

Squats are the quintessential fat burning exercise 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 cannot perform more than 20 repetitions in a row without becoming exhausted. That is why, although it is good for beginners to practice them first without using weights, the ideal is to use a dumbbell to make them a little more difficult.

To perform a squat, we stand up, separate our feet so that there is a little more space between them than the distance between our shoulders and the toes are parallel to each other. Then, keeping our gaze forward at all times, we bend both legs at the same time and lower everything from the waist up until our thighs are parallel to the ground. If we want to use a weight, this is the time to hold it with both hands and keep it held while letting our arms hang forward.

Once this is done, we return to the initial position, rising slowly and using force with our glutes. We continue doing this sequence of actions as many times as we want to do repetitions.

It is extremely important to perform this exercise without bending your back and preventing our knees from being much more advanced than the tips of our feet.

3. Kettlebell swing

For this exercise you need to use a kettlebell, also known as a kettlebell 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 a straight arm in front until it is horizontal with respect to the ground and with the palm facing down.

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 a little further apart than our shoulders are, with the toes pointing slightly outward. Then, we bend our knees and go down, keeping our back straight, just as we would do in a squat, and we hold the table firmly with both hands, keeping our palms facing us (or to the sides, if we use a normal dumbbell).

Then, tightening the chest muscles and without bending the back, we raise the trunk slightly. At this moment we will begin to perform the series: with a “hip kick” 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 must move like a pendulum until become horizontal with respect to the ground. When the arms begin to swing back towards us, we bend our knees, keeping our back straight and prepare to give another hip thrust.

We perform 3 series of 20 repetitions in this way, resting a minute and a half between them If it is too much effort, we can rest a few more seconds or lower the weight of the dumbbell a little.

4. Pelvic lift

Lying on your back, bend your knees just enough so that the soles of your feet are firmly resting on the floor

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

5. Running with the Tábata method

Running for more than 40 minutes at a jog is not the most effective for burning 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… yes, getting very tired.

What is this method to burn fat?

To run and burn fat using the Tábata method, the ideal is, first of all, to 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 jogging for 10 seconds. Once the rest period has passed, we sprint again for 20 seconds, and so on. The goal is to perform 6 to 8 sprints running at maximum speed, and once this is done, keep jogging for 5 minutes to allow the body to adapt to calm again.

The Tábata method is a resource that demands a lot from ourselves, but it can be used by anyone without health problems related to the cardiovascular system. Of course, before and after each session it is necessary to hydrate 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 many muscles in the body in shape through a very simple exercise. Plus, it doesn’t require any special equipment, so it can be done almost anywhere.

How is this exercise performed?

To do this, we stretch face down on a flat surface keeping our body straight and then we raise ourselves just enough so that the elbows and forearms are firmly supported on the floor, parallel to each other, while we use force with the abdominals so that the thorax, that has been tilted, remains rigid. In this way, we support all our weight on our forearms and the balls of our feet, and we hold on. At first, we can try to hold on like this for 15 seconds. If it is very easy for us, we can try to resist like this for a minute and a half, two or three minutes.

Furthermore, to complicate this exercise and multiply its potential for toning, we can raise the legs slightly, alternately taking 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.

And what about the diet?

None of these exercises to burn fat will be effective if we limit ourselves to doing them, 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 regulate the fat in the foods we consume, although it is very important to include fatty foods in our diet as long as they are healthy (such as nuts) and let’s not abuse them.