With these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated.
Fat-burning exercises are usually the clear protagonists of most post-summer workouts since vacations always take their toll on our bodies. According to Olimfit, a virtual fitness and wellness center, people who join a good fitness center prioritize one goal: losing weight. It’s an excellent lens, but it’s not just a cosmetic issue; our health wins.
From the platform that allows you to train anywhere and anytime, you recommend two workouts focused on fat loss: LISS and HIIT. ”You have to keep in mind that the two training sessions are of a certain intensity. However, HIIT is the more demanding of the two. Thus, the cardio discipline is more flexible, and therefore it is possible to moderate your exercises to burn fat”, explains Gaëlle Coulm, Olimfit personal trainer.
LISS TRAINING (CARDIO)
If we decide on LISS activity (Low-intensity steady-state), known as continuous cardio at a moderate light level, “we must prepare ourselves to perform aerobic exercises; that means that you will exercise the main muscle groups of the body, the largest. These muscles will demand oxygen, which will reach the entire body, benefiting the body extraordinarily”, says this expert.
Cardio workouts are longer than HIIT. Therefore, it will be a more thorough training and the consequence will be to fully oxygenate the body and reduce accumulated fat. In addition, with these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated. These substances are responsible for promoting the proper functioning of your immune system, increasing natural defenses. From Olimfit they offer us an intense 25-minute “fat-burning” circuit, whose objective is to perform the maximum number of repetitions of this series of exercises:
1. The first thing we must do is a good warm-up, which helps us to prepare the body and avoid injuries. To immediately continue with 5 sequences of burpees with which you tonearms, abdomen, and legs, at the same time that we will put our hearts to work.
With these exercises to burn fat, the release of enzymes and hormones such as endorphins is also activated.
2. We will continue with a series of jumping jacks on the 20” site that will help us to raise our heart rate and activate our metabolism even more.
3. Subsequently, we will perform a series of 20 squats to work on the strength of the buttocks and legs. Without moving from your spot and with your back straight and your heels on the ground, we will perform the movement of sitting on an imaginary chair.
4. The fourth exercise will be 20 repetitions of forwarding stride alternating legs to strengthen the lower body. Remember that it is important to go down as far as possible, but without resting on the ground.
5. We will finish these exercises with 20 sit-ups to tone the abdominal area.
Carrying out this routine helps us generate emotional well-being, reduce stress and improve anxiety situations, thanks once again to the release of hormones such as endorphins, which are very necessary when returning to the work routine.
HIIT TRAINING
The name by which these exercises are known, HIIT, comes from its name in English: High-Intensity Interval Training. Therefore, if we choose to opt for practicing this discipline, we will find high-intensity sports activities, at intervals. ”They are short sessions of about twenty minutes performing exercises to burn fat with high intensity. The series is worked on for a period of time that can go from thirty seconds to a minute, resting for the same amount of time”, details Gaëlle Colum, who adds “we could say that HIIT is so intense at the cardiovascular level, with little time for recovery between the series, that the body works with an oxygen deficit, and this means that during the hours following the HIIT training, the body continues to burn more energy because it needs to recover more than a cardio session”.
This expert advises that the incorporation of the exercises at intervals be gradual. ”If you are not started in fitness or cardio and you go directly to HIIT, perhaps reaching goals will be impossible, so it is advisable to choose a good coach in an online gym. This professional will be able to advise you perfectly, and thus your training will progress without risk of injury”, they point out from Olimfit and emphasize that the exercises to burn fat to work in the practice of HIIT have been the same as in a conventional cardio training, but the difference lies in the times and the intensity of these.
That is why the online gym proposes a HIIT-based training routine, which includes cardio, functional, and bodyweight exercises that allow you to maintain a healthy weight and be in good physical condition. For this personal trainer, the ideal is to do 30 seconds per exercise and rest 10 seconds between each one. Similarly, Gaëlle Coulm advises doing 5 series resting 20 seconds between each one of them. The exercises would be: squat and touching the ground (30 seconds); knees and arms up (30 seconds); plank and up (30 seconds); bouncy lunges (30 seconds); knees + displacement (30 seconds); and finish with moving punches (30 seconds).
