Sprints burn calories and are an intense cardiovascular workout. Anaerobic action requires energy fast and exhausts oxygen, increasing post-workout fat oxidation.
A research in Applied Physiology, Nutrition, and Metabolism found sprint interval training to be a fast weight loss method. In healthy young women, body fat and waist circumference decreased significantly.
Barbell squats burn more calories and build muscle because they use several muscle groups. Barbell back squats reduce body fat better than bodyweight squats, according to research.
Stand with a barbell at shoulder height in front of a squat rack to do a barbell back squat. Lift the barbell from the rack with an overhand grip. Keep your chest high and core braced while holding the barbell on your upper traps. Bending your knees and hips and pushing through your foot lowers you.
High-intensity bursts are followed by rest or low-intensity periods in HIIT training. They quickly raise the heart rate and burn more calories. BMJ Open Sport & Exercise Medicine found that HIIT exercise can help lose weight and improve cardiovascular fitness.
A common HIIT activity is the burpee. Start a burpee standing. Squat with hands on ground. Kick your feet back to pushup. After a pushup, rapidly squat. Jump and raise your arms. Repeat the desired number of times.
Full-body jumping rope enhances cardiovascular endurance and burns more calories. Jump rope is an effective weight reduction workout due to its high MET value. A Journal of Physical Therapy Science research found that 12 weeks of musical jump rope training significantly reduced body weight.
Hold the rope handles palms out to jump rope. Put the rope behind your heels. Swing the rope over your head with rotating wrists. Jump over the rope near your feet. Stay rhythmic and hop low. Repeat the goal time.
Hip thrusts strengthen and enlarge the glutes. This workout works glutes hard. The hip thrust works the glutes more than a hex bar deadlift, research suggests. This vast muscular mass burns more calories and boosts metabolism as it grows.
Maintaining a calorie deficit helps weight loss. More study shows that hip thrusts improve sprint performance, promoting weight loss.