What exercises are most effective for fat loss?
Within the wide range of physical activity when talking about exercises that are more effective to lose fat, I would personally prefer those who involve several muscle groups, so-called compound exercises, because to perform the movement will require the participation of several muscles , which translates into a higher caloric expenditure and therefore, greater fat burning.
Of course, when you leave the gym do not go straight to the Burger King, because then it will not have served anything.
The burpees are a great exercise both for gain of strength and to lose fat, since in addition to involving almost all our musculature, contribute to the later effect known as EPOC (the acronym in English of Post-Exercise Oxygen Consumption) and that is what helps us to burn more fat for longer after the training is finished. In addition, this exercise can present different variants that make it more fun or complicated. As a rule, the burpees are hated or loved (just like the ones dominated).
Jumps to the drawer
Although this exercise mainly work the power of the lower train, if we perform at a sufficiently intense and high speed, we will achieve a similar effect to that of the burpees, contributing to COPD and subsequent fat burning.
An exercise that, like the burpees, are loved or hated in equal parts. Although it is an exercise that will especially affect our back, depending on the type of grip we use (prone, supine or neutral) we will ask for greater or lesser involvement of other muscle groups such as shoulders or arms.
On this exercise a warning can be made: for those who have or have had shoulder problems, I would advise against using the prone grip due to the position of instability to which we submit to the shoulder joint, which is placed in a gesture of abduction plus external rotation and this is not good. I do not mean by this that you are going to injure yourself, but it is always worth minimizing the risks. Or not?
This exercise could be cataloged almost as the star exercise of all existing, since in addition to being able to perform practically anywhere and without need of material, its mechanics allows us to devise a number of almost infinite variants. Its main objective muscle is the chest, but depending on the opening of arms and positions, we can request to a greater or lesser extent the work of other muscles, such as the triceps.
This exercise we could include in the same section as the burpees or jumps to the drawer: it will serve us to gain strength (the ropes that are used here are not to lay clothes precisely), they will put the heart to thousand and will contribute to what we have termed as COPD, increasing fat burning after exercise.
Turkish Get Up Turkish Get Up or Turkish Uprising
This is a more complex exercise than seen so far, since it requires a good control of our body and a certain degree of coordination and stability. It is advisable to start doing it with little or no weight until you have understood the mechanics of the exercise and try to use excessive weights once we move forward because we can lose efficiency in the movement and cause some injury.
Burpees, drawer jumps, rope strikes … and now mountain climbers or “climber movement”. Again we are going to test our heart and body with this exercise. In addition, it is another exercise that allows us to make variations to add dynamism and difficulty.