The Best Fat-Burning Exercises for at Home and the Gym

1. The Best Fat-Burning Exercises for at Home and the Gym

2. List of exercises: • Frog Jumps • Single Leg Hip Thrust • BOSU Ball Planks • Rowing Machine • Jump Rope • Skater Hops • Battle Rope Wave • Windshield Wipers • Turkish Getup

3. Frog Jumps: Frog jumps are amazing for athletes to enhance speed and power. It targets the glutes, thighs, and the entire lower body. Plus, it also increases the heart rate quickly. How to Do It? • Stand with your legs at shoulder-width. • Lower yourself down to a 3/4 squatting position with your arms by your sides. Stop there for a second and prepare to jump up and forward for about two feet.

4. Jump up and forward and land about two feet in front of your starting spot. • When you land back down, absorb the impact by bending your knees and sitting back on your hips. Continue down to the bottom position, and get ready for your next jump, only this time you're going to jump back 2 feet and land back to the position where you started. • Do the forward/backward jumping in a continuous loop for the remainder of the exercise.

5. Single Leg Hip Thrust:

6. The single-leg hip thrust is a callisthenics exercise that targets the hamstrings, glutes, core, hip abductors, and the quads. And it helps you in achieving a toned hip. Plus, the only equipment you need is a flat bench and an exercise mat. How to Do It? • Position your back against a sturdy step or a bench, bend one knee and place one foot flat on the ground.

7. Lift your other leg and bend your knee to form 90-degree angles for your hip and knee. • Position the back of your elbows against the step or the bench. • Push your knees out, tighten your glutes and lift your hips, so they are in line with the torso. • Lower yourself down to the starting position. This will make one rep.

8. BOSU Ball Planks:

9. The BOSU ball plank is an amazing exercise that works all the muscles in the lower back and core. The BOSU ball forces you to engage your core by creating instability and makes you use more muscles to maintain the right form.

10. How to Do It? • Place the BOSU ball on the floor with the rubber side facing upwards. Carefully, put your elbows on the sides of the rubber surface. • Position yourself in the stance of a push-up. Make sure that your legs are together, your core is strong, and your hips are straight.

11. Brace your body on the ball while concentrating the whole contraction on your core. • Keep your hips from diving by driving them slightly up at an angle if you feel like you're falling. • Keep this stance for the whole set.

12. Jump Rope:

13. Jumping rope is an excellent cardio exercise that sculpts the entire body. It sculpts the arm, tightens the abs, and makes the legs lean. Jumping rope works all the muscles all over the body, from the quads and calves to the upper body.

14. How to Do It? • Grab the handles in each hand and begin with the jump rope behind you, so it's on your heels. • To move the rope, slowly rotate your forearms forward, and your wrists to produce momentum and loop it overhead. • When the rope loops over your head, bend your knees a little. When you see the rope going through your shins, leap with your toes. Start gradually, so that you can perfect the timing.

15. Once you're at a satisfactory level, your wrists will do all the work. Typically, there are bearings on the handles that move the rope. This makes it much easier to turn the rope with your wrists. • When you jump, make sure to sit on the heels of your feet. This keeps you agile and swift. Since your calves can get tired easily, feel free to alternate the jumps. For instance, alternate with each foot, jumping on one, then the other, and then both. This will allow your calves to rest a little while.