Always in Health

8 Exercises to Burn Fat 2 Times Faster

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Burn your calories and fat faster than ever before. Working out aggressively without any preparation and steps may lead to unnecessary stress, muscle pain and cramps. Thus following a healthy regime for work out is necessary for best results.

Regular Exercise Regimen:

Warm Up:

  • Physical and psychological preparation is very essential to any work out.
  • Walking daily for 2-3 minutes generates heat in your body, by hopping lightly for 1-2 minutes and perform a few easy exercises for sweating out. Whenever your temperature and pulse rises to a limit, grab dumbbells and start exercise as your regular program. Ignoring warm up may jeopardize your physical integrity of body and cardiovascular health!
  • Combine your daily exercises with inclusion of dumbbells.
  • Unique symmetric training and stimulation of muscle tissue is perfect method for burning calories and fat also a wonderful option for clamping, lineage and shapely silhouette.

1. Squat and Front Swing Arms:

It enables the fat “burner” with these suitable exercises.


  • Stand up on your feet keeping apart parallel to the width shoulder.
  • Hold dumbbell with both hands straight in front of your body stressing around the pelvic region.

Starting position:

  • Keep your torso straight facing ahead with a deep inhale, bend knees and lower them so that the dumbbell descend between the legs.


  • Stretch your knees and exhale while lifting the arms straight until the dumbbell is parallel to the floor.
  • Return to its original position with inhale and repeat the process again.

How will Assist in Burning fat?

  • Drink enough water before exercise, a few sips during workout will help.
  • After you finishing the program, do not consume any food for next half to one hour.

2. Side Lifting Hand and Foot Projection:

Increases metabolism and energy expenditure limit in your body.

Starting Position:

  • Stand by holding dumbbell in each hand.
  • Hung your hands loose on the body side.


  • Inhale by stepping right forward and simultaneously lifting arms sideways to shoulder height.
  • Exhale by stepping backwards, lower arms and return to starting position.
  • Repeat with the other leg.

Why combined movements?

Because of more your increased energy expenditure for work production, more fat you burns as a result.

3. Squat and Oblique Lifting Hands:

Intensifies and multiplies the rate of burning calories.

Starting Position:

  • Stand on your feet quite openly and torso facing left.
  • Hold a dumbbell with both hands and arms almost stretched over the left shoulder.


  • While inhaling, bend knees and turn the trunk down and right, bringing the dumbbell close to the right foot.
  • Exhale by turning the torso and lifting the dumbbell upwards and sideways.
  • Finish repetitions and repeat on the other side.

4. Squat and Push Ups Hands:

Promotes combustion and increases fat loss.

Starting position:

  • Hold dumbbells in front of the shoulders with arms bent and palms facing to your body side.


  • Inhaling with bending the knees stretching hands, turning the palms facing out.
  • Exhale with bend arms and elbows, turn palms inside and bring the weights towards the shoulders.
  • If you do not have dumbbells go for additional ways!
  • Instead of two equally sized bottles fill with water or sand and seal well with the cap.

5. Squat with Lateral Hand Deadlift:

It strengthens the musculature, raises the rate of fat burning.

Starting position:

Stand upright with legs with shoulder width apart hold a dumbbell in each hand.


  • Inhaling, with bent knees until the thighs becomes parallel to the floor and arms hanging freely at the sides lowered.
  • Exhale the tension in legs and get up by bringing your hands up to side-wise if trying to fly.
  • Repeat them also in reverse movements.

6. Squat and Deadlift Hands over Head:

Burn calories and lose weight immediately.

Starting position:

Stand upright and hold dumbbells above your shoulder height with bent arms and palms opposite to each other in sideways head.


  • Inhaling with bending knees and come to squat position.
  • By exhaling return to its original position and without delay tense arms until the dumbbells in hands above height of head.
  • Bring back the dumbbells at shoulder height and repeat from the beginning.

You know:

When exercising in rhythmic way.

E.g. accompaniment of intense dance music, burn more calories, on average 5-7 calories per minute.

7. Views and Hand Pressures:

It tones your body muscles and melts fat.

Starting position:

Stand upright; hold dumbbells with bent arms at chest level.


  • Exhale your projection by moving one leg forward, legs bent and simultaneously tense hands.
  • Tense with walk on breathing, restore dumbbells at chest and step back to initial position.
  • Repeat viewing the same on other leg.


  • By combining two or more different motions at a single time, energy requirements increase and stored fats activates to melt and disappear quickly.

8. Squat and Hand Pull:

Maximizes the dynamic metabolism in your body


  • Stand upright; hold dumbbells in front of thighs in arms of straighten elbows and palms looking towards body.
  • Inhaling with bent knees and come to squat position.

Starting position:

  • Bend Legs, thighs parallel to the floor.
  • Torso and head aligned.
  • Arms straight, palms and weights facing the legs.


  • Exhale loudly with tense of walk while dumbbells placed towards your chest by bending elbows.
  • Inhaling with bent legs let hands stretched down an returns to its original position.


The exercises that activate large muscle groups combined require a more oxygen intake to burn more calories in comparison.

  • Do some stretching exercises for few minutes and gently tense the muscles if you feel more tensed, stiff or too overworked.
  • Slack your body until the state of your body to return to pre-exercise levels.
  • To obtain a normal temperature in body, your heart beats need to be calm with good physically and psychologically.
  • If you are age is over 40 years and never exercised regularly before or having a poor physical condition or any physical health problem. Before following any exercise program, it is better to consult your personal physician suggestions.

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