Working out consistently is key to every successful weight loss journey. Not all exercises offer quick results, however.
Cardio workouts pair well with strength training because they tackle the widest range of body concerns.
Phil Carpenter, a personal trainer at PureGym, claims kettlebell swings burn the most calories in the shortest space of time.
The fitness enthusiast broke down five “great fat-burning” exercises to adopt for quick results.
Dumbbell squat press (10-12 reps): These compound exercises help recruit large fat-burning muscle groups including quads, shoulders and glutes.
Cardio is great for burning calories
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They target the whole body and require holding a pair of dumbbells against each shoulder, with the feet shoulder-width apart.
Squat as low as is comfortable and push back up with the dumbbells directly above your head when you get to the lowest point you can.
Mountain climbers (10-12 reps): These will work the whole body and burn calories at the same time.
Start in a hands and toes position with a straight line through the shoulders, hips and ankles, supporting your weight using your hands and toes.
From here, keep your core tight and bring your knees up to your chest alternately, keeping a high tempo throughout.
Burpees (10-12 reps): These are intense exercises that recruit a lot of muscle groups, making them highly effective for burning calories.
Burpees can also speed up your metabolism throughout the day so you continue burning calories after you have stopped working out.
Drop into a squat from a standing position without hands on the floor directly in front of your feet.
Kick your legs back, create a raised plank position and bring your legs back towards your chest. Use all your power to jump upwards to finish.
Kettlebell Swings (10-12 raps): These burn more calories in less time than almost any other cardio workout, and they build muscle at the same time.
“Stand with your feet slightly wider slightly wider than shoulder-width apart and grip the kettlebell with both hands,” said Phil.
Fold at your hips, with your head up and chest out then pull up the kettleback back between your legs.
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Working out consistently is key to long-term results
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Keep your knees soft and keep your arms straight as you bring the kettlebell back up a shoulder height, by driving through the hips and squeezing your glutes.
Walkout push-ups (10-12 reps): This effective bodyweight exercise targets the chest, core, shoulders and triceps.
You’ll also burn calories while building strength and sculpting the upper body. Bend at your hips, and plant your hands on the floor in front of your feet, shoulder-width apart.
“Walk your hands forward on the floor until you’re in a push-up position and perform a push-up. Walk your hands back to your feet and repeat,” explained Phil.