These 5 exercises burn fat the fastest

These 5 exercises burn fat the fastest. Want to melt the fat and do it quickly? With these 5 exercises you can burn 100 calories in just 15 minutes. 

“Finally lose those extra pounds!” Is this resolution on your list for the first time, but you keep failing because you don’t have enough time? Enough excuses! After all, there are 5 extremely effective fat-burning exercises to burn 100 calories (about 1 Duplo) in less than a quarter of an hour.

Of course, it must be noted that the calorie consumption varies from person to person. This depends not only on weight and height, but also on the intensity of the exercise performed. Our 5 best fat-burning exercises to burn 100 calories quickly are based on the values of a man who is around 1.80 meters tall and weighs 85 kg.

Which exercises burn the most calories?

1. Fat burning in just 9 minutes: with burpees

Burpees – which almost sounds cute, are actually extremely strenuous and that is exactly why they are ideal for burning 100 calories in a very short time. And this is how it works: Burpees are a bodyweight exercise with a combination of push-ups and jumps in direct succession. Jump explosively upwards from a shoulder-width-standing position and swing your arms towards the ceiling. After landing, move smoothly into the push-up. It is important to go down deeply! Then push yourself up again with your arms and pull your legs towards your chest with momentum, then come back to the standing position. Pretty strenuous.

This fat-burning exercise is sweaty but effective. After 9 minutes (without a break) you will have burned around 100 calories. The number of repetitions varies between 100 and 130 burpees depending on your fitness level. Breaks are particularly important for beginners, otherwise your circulation will quickly become weak. How to train for the steel-hard stomach of an eight-pack

2. Burn 100 calories in just 12 minutes with barbell deadlifts

This exercise has an unfair reputation for being bad for your back. The opposite is true, provided you do it right. If done correctly, barbell deadlifts not only strengthen your back and leg muscles, but also burn a lot of calories. Grab a barbell and stand in front of it with your feet shoulder-width apart. Grab the barbell with an overhand grip, push your bottom backwards with your back straight and tilt your upper body forwards from your hips. Your back should always be slightly arched and your head should remain in line with your spine. Now it’s time to tighten your bottom. When you stand up, hold the barbell close to your body and breathe out. Barbell deadlifts are one of the most effective fat-burning exercises.

But how do you calculate the optimal weight for the barbell? Beginners should start with a low weight and see how many repetitions they can do before the muscles become tired. This fatigue should occur after 12 to 15 repetitions without a break. If this is not the case, add more weight. Depending on your individual body weight and fitness level, you can burn 100 calories with barbell deadlifts in around 12 minutes.

3. Barbell squats: work out in just 12 minutes

The thighs, buttocks, calves, core and shoulders are particularly stressed during barbell squats. And that really boosts fat burning. To do this, position yourself underneath the barbell. The barbell should be at the height of your shoulder girdle, only then can you lift the barbell out of the barbell rack. From a hip-width-width stance, push your bottom backwards and bend your knees as far as possible. Important: Always push your knees outwards, don’t collapse inwards! Now push yourself explosively back from the squat into a standing position. Your upper body should remain as upright as possible the whole time and your elbows should stay under the bar. The squat is the supreme discipline of barbell exercises.

Again, 12 minutes are enough to burn around 100 calories with this fat-burning exercise. The best tips for building muscle quickly

4. 14 minutes of lunges burn 100 calories

This fat-burning exercise trains the leg muscles and is also a pretty good way to burn calories. Whether with or without weights, lunges are highly intensive. From a hip-width-width stance, take a wide step forward with one leg. Bend the front leg and bring the knee of the back leg as close to the ground as possible. The upper body remains upright. Then push yourself back into a straight position and start again with the other leg. When it really pulls and burns, you can literally feel the calories disappearing.

In just 14 minutes, you can burn around 100 calories with this workout

5. In less than 15 minutes on the leg press, fat burning gets going

The leg press is also one of the favorite fat-burning exercises and is also very suitable for beginners. If performed correctly, not only will all of the leg muscles be trained, but also a firm bottom. The movement is simple: sit on the seat cushion, lean your back against it and place your feet hip-width apart on the foot plate. The tips of your feet, knees and shoulders form a line. Now pull yourself as close to the plate as possible and release the safety catch. Important: never start or stop at a 90-degree angle. Depending on the machine, you will either push yourself away from the plate or the plate will push away from you. Caution: To avoid unnecessary strain on the knee joints, the legs should not be fully extended at the end of the movement and the knees should never fold inwards, as is the case with squats.

By the way: With the leg press, you can train different muscle groups depending on the position of your feet. Place your feet shoulder-width apart in the upper third of the footplate, so that your buttocks and hamstrings are particularly stressed. Positioning your feet in the lower third of the plate puts more strain on the quadriceps in your thighs – but also puts more strain on your knees, so you should be careful here. In 14 minutes, you will easily burn 100 calories with this extremely effective exercise. This tough 4-in-1 exercise replaces any full-body workout

What are the benefits of a fat burning workout?

With these 5 exercises you can burn a maximum number of calories in under 15 minutes. And if your body burns more calories than you take in through your diet, you end up in a calorie deficit. This means that the body gets its energy from reserves and burns unwanted fat. In other words: you lose body fat. In addition, our 5 fat-burning exercises primarily train large muscle groups, such as thighs and buttocks, which increases your basal metabolic rate, i.e. the energy your body uses at rest. So you burn more calories in the long term even when you’re doing nothing.

Here we show you another full-body workout from our coach Nico that will help you burn a lot of calories!

Burning 100 calories quickly is no problem with the right exercises. A short, sharp workout can easily replace long endurance sessions. The advantage: It saves a lot of time. It’s best to try it out now!