If you’re looking for a workout to lose fat and tone up, you’re in the right place.
When most people imagine losing weight, they think of getting a flat, toned tummy. Nothing quite says fitness like a set of washboard abs. You probably daydream all the time about being able to slip into the perfect pair of jeans without the worry of extra love handles.
Research also shows that learning how to lose fat and tone up is good for you. A larger waist size often correlates with higher chances of heart disease, diabetes, and other conditions.
Unfortunately, “spot reduction” or an attempt to lose fat in just one space isn’t a viable approach to reaching your goals. Rather, you’ll need to focus on a holistic approach to weight loss if you want to get those brilliant results.
That’s why we’re sharing some of the best exercises for burning fat and toning your body. Soon, you’ll be ready to design your ideal diet and exercise plan.
Creating Workouts To Tone Up Fast
So, where do you start with a toning workout?
Well, there are tons of people online who can guide you on a diet and exercise plan to lose fat and tone up. However, you’ll often see better results if you take a personalized approach.
The truth is we all have different bodies, with unique metabolic features, and different responses to fat. This means if you want to get rid of excess weight, you first need to know how your body works. We recommend taking the time to get to know your metabolism before you start building a workout schedule. A genetic profile can give you a behind-the-scenes guide to custom weight loss.
Once you know how your body works, you can create a workout to lose belly fat and tone up what’s unique to you. For instance, you might find that strength training is the best way for you to maintain healthy body weight, as muscle helps to fight off fat. Alternatively, you might consider combining strength training and cardio for a holistic attack.
Exercises to Lose Fat and Tone Up
Creating a workout that tackles various parts of your body at once should increase your chances of success. Some exercises are more beneficial to belly fat than others. For instance:
Burpees are excellent for working your core, shoulders, quads, triceps, lats, and shoulders. The explosive movement also helps to get your heart racing. To do your burpees, stand with your feet about a shoulder distance apart, and move your hips back, lowering your body into a squat.
Place your hands on the outsides of your feet and hop backwards to let your chest touch the floor. Push onto your arms to make a plank, then jump to your feet. We’d recommend adding these exercises to any best workout to lose fat and tone up.
Mountain climbers are great for working your core. To try one, get into a plank position and tense your stomach. Pull your right knee up towards your check, and bring it back into the plank, then do the same with the left knee. You can add weights to this movement if you need to give yourself more of a challenge.
There are a few issues that can prevent you from doing these exercises correctly. For instance, you need to avoid bouncing on your toes in a workout, or you could injure yourself. It’s also important to make sure that your toes are touching the floor for balance.
This exercise is 200 years old! It involves using a kettlebell to condition and control your body. Hold one kettlebell by the handle with both hands and lie on your side. While rolling onto your back, push the kettlebell up to the ceiling with both hands until the weight is stable.
Release your free arm and a free leg to a 45-degree angle and slide the heel with the weight closer to your backside, so you can move. Push your foot down to the floor, will shoving the kettlebell up with your loaded arm, then roll onto your free forearm.
The sprawl is similar to a burpee, but a bit more challenging. It can be a tough move to get used to if you’re only in the initial stages of your workout to lose fat and tone up. Once you get used to this exercise, however, you’ll be able to work on your stomach, abs, and your upper body.
To try a sprawl, stand with your feet about shoulder-width apart, and squat, placing your palms against the floor. Jump backwards with your feet into a plank and lower your body to the ground. During your push up, jump your feet to the outside of your palms, so you’re squatting.
Medicine Ball Slams
Medicine ball slams are a kind of explosive exercise. They’re all about getting your heart pumping and boosting your metabolism. Rather than focusing on one muscle group, you target a bunch at once. For instance, you’ll be working on your quads, hamstrings, biceps, and shoulders too. As you continue to work on your movement, your gut and core gets involved too.
To perform a lateral slam (or side to side), stand with your feet just a foot or two apart. Pick up your medicine ball and rotate your body as you place the ball down a few inches from your pinky toe. Bend your back knee and pivot your feet as you come into your split squat position. Alternate sides and tighten your core as you work.
The Russian Twist is one of the best workouts to lose fat and tone up. The core motion improves the definition and strength of your obliques. Usually, you’ll perform the move with a medicine ball or weight. The idea is to rotate your torso from one side to the other while holding a sit-up position.
Sit up tall on the floor, keeping your feet off the ground and your knees bent. Hold your medicine ball to your chest and lean back. Keeping your spine straight, and your arms a few inches from your chest, turn to the right. Pause and tense your core, then turn to the left. Make sure the movement is in your chest, not your arms.
Gym Options to Lose Belly Fat
If you’re working out anywhere, the exercises above are a great way to add to your routine. If you’re keen to take full advantage of the machines at your gym, there are some other options. As we mentioned above, finding the best workout to lose fat and tone up is an objective experience.
While you’re at the gym, try some of the following tactics to focus your fat-burning efforts.
Running on an Incline
If you’ve got access to a treadmill, running on an incline is a great exercise. This process is fantastic for your cardiac health, and it can increase your calorie burn by up to 50%. As with any exercise, it’s best to start slow with a small incline and a steady pace. Your heart rate should elevate as you begin to pick up the speed.
Try this workout to lose fat and tone up:
Run or jog on your incline for about 5 to 10 minutes then maintain your jog for another 5 minutes. When you’re ready, pick up the pace and start a faster run, closer to a sprint. You should be running hard enough that you couldn’t continue a conversation. Spend 5 minutes running, then slow back down to a job. Continue alternating between 5- and 10-minute sessions.
Using the Rowing Machine
If you can’t get out onto open water, but you do have a rowing machine handy, make the most of it. Using a rowing machine is great for getting your heart rate up, which helps you burn fat and blast away calories. It’s also fantastic for increasing muscle in your core, legs, shoulders, arms and back.
Try this workout to lose fat and tone up:
Begin your exercise with 20 seconds of rowing followed by 10 seconds of rest. You should get a good insight into the meters you moved in that time on the screen. Repeat this eight times, each time trying to beat your distance. When you finish with one circuit, run a quick 500 meters and see how long it takes you. This is the number you need to beat next time.
High-intensity interval training is one of the most valuable ways to burn fat and manage your cardio. Steady-state cardio sessions used to be the top choice for burning fat. Now, however, we know that intense bursts of cardio can be more effective. Try a workout that alternates between muscle groups for the best impact.
Try this workout to lose fat and tone up:
Following a 10-minute warm-up, spend around 30 seconds doing as many reps as you can, covering squats, push-ups, and some of the other exercises mentioned above. Rest for thirty seconds, and then do another exercise for 30 seconds. Continue this process for ten circuits. This is a great way to test your muscles and body.
Want more guidance on burning fat in your workout routine? Start by getting to know your body with CircleDNA.