In the age of fast food, there is a rise in the percentage of obesity among people. Packed frozen food and soft drinks increase the fat percentage in the body. Obesity is typically caused by overeating and inactivity. If you ingest a lot of energy, especially fat and carbohydrates, but don’t burn it off through exercise and physical activity, your body will store a lot of it as fat.
Study in India
According to the study, by 2030, India will have a prevalence of around 10.81% childhood obesity among children aged 5 to 9, and a prevalence of roughly 6.23% obesity among teens aged 10 to 19.
Around 39% of the world’s adult population is overweight, and by 2025, 20% of the world’s population is predicted to be categorized as truly obese.
From 1975 to 2016, the prevalence of childhood obesity grew by 600% to 700%. In metropolitan India, the prevalence of pediatric overweight cases is roughly 25%. Childhood obesity is now referred to as being in an obesogenic environment. A youngster that is overweight and cuddly is no longer a healthy child.
Burning out calories you eat is hence very essential for us to remain healthy. The desk jobs require you to sit at a place for more than 8 hours a day.
Here are some 30 minutes exercises to burn fat that you must do to keep yourself in the pink of health.
Top Exercises to Burn Fat
|6||Cardio Exercise for Weight Loss|
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Cycling is the best form of exercise. This exercise is a whole-body workout, and it burns fats as no other exercise could. Cycling also keeps you fresh and energized.
It is not only beneficial for weight reduction, but studies have shown that those who cycle daily have greater overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death when compared to those who do not cycle regularly.
Cycling is a non-weight-bearing, low-impact workout, so it won’t put too much strain on your joints.
Swimming is the best form of exercise. It builds muscles and is also enjoyable. You feel energized and refreshed. Swimming not only helps in the reduction of stubborn fats but also helps to build muscles. This exercise is recommended for people suffering from arthritis or joint pain problems. It is one of the best exercises to lose belly fat.
According to one study of competitive swimmers, the breaststroke burned the most calories, followed by the butterfly, backstroke, and freestyle.
Swimming also has the advantage of being low impact, which makes it gentler on your joints. This makes it an excellent choice for anyone suffering from injuries or joint discomfort.
Pilates is a beginner-friendly exercise for weight loss. It is the exercise to reduce belly fat for a female at home.
It allows you to move and breathe more freely and powerfully through your regular tasks, resulting in reduced pain. Pilates is a demanding low-impact workout regimen that aligns the body, fine-tunes movement patterns, and strengthens the deeper muscles of the core. Besides weight loss, it is used to cure chronic back pain.
Walking or running helps you burn visceral fats faster and also keeps your heart healthy. Walking and running help burn calories in the body, but depending on the intensity of the activity, they can assist reduce abdominal fat. Running, on the other hand, may help you lose abdominal fat more successfully. It is a very good exercise to burn fat, especially thigh fat.
One major benefit of this exercise is that you don’t need any equipment. You can start it anywhere, anytime.
Weight training is not often talked about when you say weight loss. It is the ideal form of exercise, which helps you lose fat and at the same time increase your muscle mass. This may include the use of kettlebells, plates, bars, and dumbbells.
Squats using kettlebells/dumbbells
This exercise is a super effective exercise to reduce thigh fat. It also strengthens your core and makes you lean.
They reduce the likelihood of knee and ankle injuries. Exercise strengthens the tendons, bones, and ligaments that surround the leg muscles. It relieves some of the strain on your knees and ankles.
The deadlift is the best exercise for overall fat loss of the body. This is the quickest exercise to lose fat.
Deadlifting can help you gain core strength, and stability, and enhance your posture. In deadlifting, the majority of the muscles in the legs, lower back, and core work out. All of these muscles are responsible for posture and will help maintain your shoulders, spine, and hips aligned.
Lunges train the main muscular groups in your lower body, which helps you build lean muscle and lose fat. This exercise can boost your resting metabolism, allowing you to burn more calories and fat.
Push yourself to your limits by including lunges in a high-intensity circuit training routine with heavy weights.
Cardio Exercise for Weight Loss
Mountain climbers are a high-intensity bodyweight exercise that works for numerous muscle groups simultaneously, improving your balance, agility, coordination, strength, flexibility, and blood circulation.
It is an excellent exercise to burn fat. Begin in a standing stance, with your arms at your sides. Bend your knees slightly and spring your legs out to a little more than shoulder-width apart. At the same time, extend your arms over your head.
Jumping jacks, because of their intensity, serve as calorie-burning cardio and raise the heart rate essential for weight loss.
It is one of the best exercises to burn fat. The burpee is essentially a squat thrust followed by a squat jump — and sometimes a push-up.
Burpees can help improve your mobility, balance, and coordination since they work so many muscles and entail such a wide range of motion. Burpees will make your body stronger, your health will improve, and you will move and feel better if you do them regularly.
Best Exercises For Belly Fat
Below are some of the best exercises to lose belly fat. These are some of the simple yet effective exercises which quickly help to reduce your stubborn belly fat. It can also be performed by women to reduce belly fat at home.
Crunches directly burn belly fat and help the tummy appear flattened and more toned. Because of the strong muscle isolation, they are a popular exercise for folks looking to acquire six-pack abs. This makes them great for developing your core muscles, which include your lower back and obliques.
The Russian twist is a core workout that strengthens and defines the oblique muscles. The move, which is usually done with a medicine ball or plate, includes twisting your torso from side to side while sitting up with your feet off the ground.
Leg lifts strengthen the core as well as the hips and lower back, making them an excellent motion to master for general strength improvement. They are excellent for your abs and obliques. It aids in the development of stronger abs, increased stability and strength, the reduction of belly fat, and the toning of the body.
It is the best exercise to reduce belly fat and tone your body. Planking strengthens your back, neck, chest, shoulder, and abdominal muscles, which improves your overall posture. Your posture will improve, and your back will be straight if you do the plank every day.
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