Simple Fat Burning Exercises
Losing weight is often seen as a complicated process. However, the truth is that you can easily accelerate the rate at which your body burns fat with a few simple daily actions.
This report will be focusing on these simple daily actions and showing you how you can start burning significantly more calories on a daily basis with 10 simple but effective exercises.
Each of these exercises requires no equipment. All you need is your own bodyweight to perform them. The best part is that most of these exercises blast through over 500 calories per hour and can help you start seeing the results you want on your weight loss journey.
For each exercise in this report, you get step by step text and photo instructions which describe and show you how to perform the exercise. So, read on and accelerate your weight loss efforts today.
Exercise 1 – Bunny Hops
Bunny hops are a fast paced cardio exercise that also help to strengthen and tone your core and lower body. Their high intensity makes them perfect for blasting through fat and improving your cardiovascular fitness.
Here’s how to perform bunny hops:
1. Get in a plank position with both hands directly below your shoulders and your feet together. Keep your arms and legs straight, your body flat and your core muscles tight.
2. Hop your feet to the left while keeping your core muscles tight.
3. Hop your feet to the right while keeping your core muscles tight.
4. Repeat steps 2-3 for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 2 – Flutter Kick Squat
The flutter kick squat is a great fat burning exercise. It involves constant lower body movement and is sure to get your blood flowing and your heart pumping. As well as burning plenty of calories, this exercise is also great for toning and strengthening your legs.
Here’s how to perform the flutter kick squat:
1. Stand up straight with your feet a shoulder width apart
2. Bend your knees and lower your body down into a squat position, making sure you keep your torso upright and your core muscles tight.
3. Extend your knees and raise your body back up to the starting position.
4. Jump and kick your right leg forward and your left leg backward, then land in this position.
5. Jump and kick your left leg forward and your right leg backward, then land in this position.
6. Jump and bring your legs together, then land in this position.
7. Repeat steps 2-6 for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 3 – Jumping Oblique Twist
The jumping oblique twist is a fantastic exercise for tightening your core and blasting through calories. It’s a fun, fast paced exercise and a perfect choice if you want to lose weight or flatten your belly.
Here’s how to perform the jumping oblique twist:
1. Stand up straight with your feet and legs together, your elbows out to the side at shoulder height and your hands clenched into fists in front of your chest.
2. Jump and twist your lower body to the left while twisting your upper body to the right.
3. Jump and twist your lower body to the right while twisting your upper body to the left.
4. Repeat steps 2-3 as quickly as you can for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 4 – Lateral Lunge
The lateral lunge tests your balance and coordination while also helping you burn fat. This simple but effective exercise involves taking large steps to either side at a fast pace.
Here’s how to perform the lateral lunge:
1. Stand up straight with your feet and legs together, your elbows bent and tucked into your body, and your hands clasped together in front of your chest.
2. Take a large step to the right. As you place your right foot on the ground, bend forward at the waist, bend your right knee and lower your body down.
3. Straighten your right leg and return to the starting position.
4. Take a large step to the left. As you place your left foot on the ground, bend forward at the waist, bend your left knee and lower your body down.
5. Straighten your left leg and return to the starting position.
6. Repeat steps 2-5 for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 5 – Lateral Shuffle
The lateral shuffle gives you an intense lower body workout while also blasting through calories. Do this exercise regularly to sculpt your butt and legs, and get rid of excess body fat.
Here’s how to perform the lateral shuffle:
1. Stand with your feet a shoulder width apart. Bend your knees and waist slightly.
2. Step to the right.
3. Bring your legs together.
4. Step to the left.
5. Bring your legs together.
6. Repeat steps 2-5 as quickly as you can for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 6 – Leg Swings
Leg swings are a highly efficient fat burner and one of the best exercises for toning your butt. All you need to perform them is a small amount of space and a wall or other object you can balance against.
Here’s how to perform leg swings:
1. Stand up straight with the left side of your body next to a wall and place your left hand on the wall.
2. Bring all your weight to your left side.
3. Take your right foot off the ground, then swing your right leg forwards and backwards.
4. Continue swinging your right leg for 20 seconds and then rest for 10 seconds.
5. Take your left foot off the ground, then swing your left leg forwards and backwards.
6. Continue swinging your left leg for 20 seconds and then rest for 10 seconds.
7. Repeat steps 3-6 for as long as you like.
Exercise 7 – Plank With Knee Drive
The plank is widely regarded as one of the most effective tummy tightening exercises. Adding knee drives allows you to enjoy the same toning benefits of regularly planks while also blasting through large numbers of calories.
Here’s how to perform the plank with knee drive:
1. Get in a plank position by placing both hands on the ground in-line with your shoulders, your feet together and your legs straight out behind you. Keep your arms straight, your body flat and your core muscles tight.
2. Bend your right knee and drive it towards your right elbow.
3. Straighten your right knee and return to the plank position.
4. Bend your left knee and drive it towards your left elbow.
5. Straighten your left knee and return to the plank position.
6. Repeat steps 2-5 for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 8 – Seal Jacks
Seal jacks are very similar to jumping jacks but involve clapping your arms in front of your chest instead of above your head. Like jumping jacks, seal jacks blast through over 500 calories per hour and are one of the most effective fat burning exercises.
Here’s how to perform seal jacks:
1. Stand in a star position, with your feet slightly wider than shoulder width apart and your arms straight out to the sides at shoulder height.
2. Jump in the air, clap your hands together in front of your chest, bring your feet together and land softly.
3. Jump in the air, kick your feet out to slightly wider than shoulder width apart, bring your arms straight out to the side at shoulder height and land softly.
4. Repeat steps 2-3 as quickly as you can for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 9 – Squat Side Kicks
Squat side kicks combine the lower body toning power of squats with the calorie burning action of kicking to create a super effective fat blasting exercise.
Here’s how to perform squat side kicks:
1. Stand up straight with your feet a shoulder width apart, your elbows bent and tucked into your sides, and your hands clasped together in front of your chest.
2. Bend your knees and waist, then lower your body down into a squat, stopping when your butt is parallel with your knees.
3. Straighten your legs and waist and raise your body back up to the starting position.
4. Raise your right leg off the ground and out to the side, making sure you keep it straight at all times.
5. Lower your right leg back down to the ground, making sure you keep it straight as you lower it.
6. Bend your knees and waist, then lower your body down into a squat, stopping when your butt is parallel with your knees.
7. Straighten your legs and waist and raise your body back up to the starting position.
8. Raise your left leg off the ground and out to the side, making sure you keep it straight at all times.
9. Lower your left leg back down to the ground, making sure you keep it straight as you lower it.
10. Repeat steps 2-9 for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
Exercise 10 – Squat Taps
Squat taps are fast paced variation of regular squats that blast through body fat by adding lots of leg movement.
Here’s how to perform squat taps:
1. Stand up straight with your feet a shoulder width apart, your elbows bent and tucked into your sides, and your hands clasped together in front of your chest.
2. Bend your knees and waist, then lower your body down into a squat.
3. Lift your right foot off the ground, straighten your right leg out to the side and then tap your right foot on the ground.
4. Lift your right foot off the ground and place it back in the original squat position.
5. Lift your left foot off the ground, straighten your left leg out to the side and then tap your left foot on the ground.
6. Lift your left foot off the ground and place it back in the original squat position.
7. Repeat steps 3-6 as quickly as you can for 20 seconds, then rest for 10 seconds. Continue alternating between 20 seconds of exercise and 10 seconds of rest for as long as you like.
