5 exercises to burn fat outside the gym

Several simple methods to reduce those extra inches.

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

Of course, the purpose of burning fat can obey to aesthetic objectivesBut it is not less certain that in a society so accustomed to accumulate cholesterol and carbohydrates as ours the exercises to burn lipids are also a necessity to stay in form and to have health.

Exercises to burn fat from home

But... what to do if you want to follow an exercise routine without having to rely 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 one exercise session, and to make our week include 2 to 4 exercise sessions on non-consecutive days.

1. Burpees

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

First, we squat down so that the palms of our hands are firmly resting on the floor and making our knees tucked just below our chest while keeping the tips of our feet in contact with the surface of the place where we are. Then, we exhale while we make our legs "jump" and stretch backwards, so that in one movement we are in a push-up position, with both legs straight and almost together.

Once this is done, we do a push-up, jump back to the initial position where the legs are folded, and from that position we jump upwards as far as we can, taking our hands off the floor and raising our arms. Then, we repeat the whole 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 4 sets of 20 repetitions.

Squat

Squats are the quintessential fat-burning exercise.because they work the largest muscle groups of the human body.

How to perform them?

To perform them well, however, the ideal is to do them in such a way that we cannot do more than 20 repetitions in a row without becoming exhausted. That is why, although for beginners it is good to practice them before without using weights, the ideal is to help yourself with 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 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 we have from the waist up go down until our thighs are parallel to the floor. If we want to use a dumbbell, this is the time to grab it with both hands and hold it while letting our arms hang forward.

Once this is done, we go back to the initial position by slowly rising up and pushing with the buttocks. We continue doing this sequence of actions as many times as we want to do repetitions.

It is of utmost importance to perform this exercise without bending the 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 kettlebell, also known as a kettlebell, or a 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 in front of us until it is horizontal to the ground and with the palm facing downwards.

How to perform this exercise?

Performing this exercise is simple. First, we rest the weight on the floor just in front of us, stand up and keep our feet slightly wider apart than our shoulders, with the tips pointing slightly outward. Next, we bend our knees and lower down keeping our back straight, just as we would in a squat, and grasp the table firmly with both hands keeping the palms facing us (or sideways, if using a normal dumbbell).

Then, squeezing 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 thrust" forward, we make the upper part of our thighs and the lower part of the trunk push up the arms holding the dumbbell, which should move like a pendulum until they become horizontal with respect to the ground. When the arms start to pendulum back towards us, we bend our knees while keeping our back straight and prepare to do another hip thrust.

We perform 3 sets of 20 repetitions in this manner, resting a minute and a half in between.. 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 set of 15, and so on up to 4 times.

5. Running with the Tábata method

Running for more than 40 minutes at a jog 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 methodwith which we only need to run for less than 20 minutes... but we need to be very tired.

What is this fat burning method?

To run and burn fat using the Tábata method, the ideal is, first of all, to warm up by jogging for 5 to 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 time has passed, we sprint again for 20 seconds, and so on. The goal is to perform 6 to 8 sprints running at maximum, and once this is done, keep jogging for 5 minutes to allow the body to re-adapt to calmness.

The Tábata method is a resource that requires us to demand a lot from ourselves, but it can be used by anyone.but which 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 two consecutive days; it is recommended to rest for at least 48 hours before using the Tábata method again.

Bonus: Plancha

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. Plus, it doesn't require any special equipment, so it can be done almost anywhere.

How is this exercise performed?

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

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

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

What about diet?

None of these fat burning exercises will be effective if we just do them while completely neglecting our diet. In order to eliminate gas from our body, it is very important not to overdo it with the intake of carbohydrates and also to regulate the fat in the food we eat, although it is very important to include fatty foods in our diet as long as they are healthy (such as nuts) and we do not abuse them.