As summer approaches, the search for workouts that promote fat burning increases. Among so many options, two simple exercises that require no equipment stand out as the kings of efficiency. Burpees and squats.
Please also read
-
Life & Style
Rich in protein and helps burn fat: See Champion Vegetables.
-
health
Check out these 5 safe tips to help you burn more body fat.
-
Life & Style
3 supplements that help burn fat and relieve swelling
-
Life & Style
3 morning habits that will help you burn fat naturally
Personal trainer Vitor Vicente explains that both activate large muscle groups, get your heart rate up quickly, and continue to boost your metabolism long after your workout.
“These are complete, accessible exercises that, when done consistently, will give you real results,” he says.
Click here to follow Metropoles Vida&Estilo channel on WhatsApp
Burpees: Complete, explosive and high calorie burner
Burpees are considered one of the most complete exercises because they work the arms, chest, abdomen, glutes, and legs in one continuous movement.
“It’s dynamic and explosive, so you’ll burn a lot more calories in a short amount of time,” explains Vitol. Your metabolism continues to accelerate after your session, an effect known as afterburn.
How to do burpees:
- Start standing up.
- Squat down and place your hands on the floor.
- Extend your legs and return to a push-up position.
- Do push-ups (optional for beginners).
- Return to squats.
- Finish with a jump.
Recommended frequency: 2-4 times a week, preferably interval training – alternating between 20-40 seconds of running and 10-20 seconds of rest.
burpees
Squats: more muscles are activated and more calories are burned
When it comes to fat burning, squats are also at the top of the list. The reason is simple. Because this movement recruits the largest muscle groups in your body, including your glutes, quadriceps, hamstrings, and core. “The more activated your muscles are, the more calories you burn during and after your workout,” explains the personal trainer.
How to do a squat:
- Stand with your feet hip-width apart.
- Lower your body as if sitting down, keeping your spine neutral.
- Turn your toes slightly outward and keep your knees together.
- Press your heels into the floor and contract your glutes to rise.
Recommended frequency: 2 to 5 times per week with body weight or light to moderate resistance.
Squats are one of the best exercises to tone your legs and butt
Miracles will not happen with training without strategy.
Vitor emphasizes that exercise alone won’t get you results. To burn fat quickly and healthily, your body needs to be in a calorie deficit, meaning you’re burning more calories than you’re consuming.
“There is no such thing as training to compensate for a life of excess,” he emphasizes. To accelerate results, he recommends keeping these four pillars aligned:
- balanced diet
- quality sleep
- adequate hydration
- training consistency
Burpees and squats will help you on your journey to summer, but the real results will come from combining your lifestyle with your training.
About The Author
