Aerobic exercise is a good way to burn fat. Basically, any exercise that can increase your heart rate can be considered aerobic exercise. For those who want to lose weight, the intensity of aerobic exercise is characterized by a small amount of exercise and continuous exercise to effectively lose weight and burn fat. Anaerobic exercise is more conducive to local shaping, and aerobic exercise is more effective for fat loss. However, if anaerobic training exceeds 30 minutes, it can also be considered aerobic training.
- Burpees
Burpees are one of the most feared exercises for dieters. Burpees are a high-intensity, short-term fat-burning, heart-rate-spiking bodyweight resistance exercise. The intensity is very high, and you will be exhausted after doing a few. But in just 10 minutes, it can help you burn more than 100 calories. Don't burpees for too long. 12 minutes at most is enough to avoid injury.
- Skipping rope
Skipping rope for 20 minutes can help you burn about 220 calories. It is a good training method for those who are not overweight. It can not only burn fat but also train your flexibility. As you jump, your body will become lighter.
- Jumping jacks
Key points of movement: Stand with your feet together, chest out and abdomen in, let your arms hang at both sides of your body and jump your feet outward, at the same time raise your arms above your head, clap your hands, and jump your feet back inward.
Doing jumping jacks for 10 minutes can burn about 80 calories. Jumping jacks are an exercise that is included in almost all fat burning training plans. Jumping jacks make our legs like springs to reduce the pressure of body weight on the knees. It is better to do at least 30 in each set according to your ability.
- Squat Jumps
Squat jumps are an excellent aerobic exercise. When you start from a squat, then jump up, try to get as high as possible, and then go back to a squat, the amount of exercise for the body will be greater. However, it has a high impact force, especially on your knees, so it is important to warm up before exercise, especially for beginners.
- Plank support
Plank support mainly trains the abdomen, back, and gluteus maximus, and is recognized as an effective method for training core muscles.
Action essentials: Lie prone, bend your elbows and support yourself on the ground, with your shoulders and elbows perpendicular to the ground. Put your feet on the ground, lift your body off the ground, straighten your torso, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, look at the ground, and keep breathing evenly. 60 seconds per set, 4 sets in total. If the questioner feels that this exercise is too easy, you can increase the time for each set to 90 seconds, or raise both legs up in turn while doing the plank support, support one leg for 5 seconds each time, and then switch legs. Just a few minutes of practice can make you feel sweaty.
The five simple movements, the intensity and time can be adjusted according to personal circumstances, very suitable for exercise at home. It is also friendly to the knees. Of course, as long as there are irregular movements, joints and muscles will be strained to a certain extent. When we wear protective gear suitable for ourselves during non-weight-bearing exercise, we can prevent strain and further improve the exercise effect.
