2. HIIT
In high-intensity interval training, short, very intense stress phases alternate with less strenuous phases. One interval leads to muscle exhaustion and maximum oxygen uptake in the muscles, the other interval consists of recovery phases with low to medium intensity. In the high-intensity interval phase, the heart reaches its maximum heart rate of 85 to 100 percent. In the “recovery” phase, your heart rate should drop to about 40 to 50 percent of your maximum heart rate. With high-intensity interval training, it is possible to burn a lot of fat in a short training time, and the best thing about it: you can do HIIT, but you don’t have to train in the studio: whether on the treadmill or the cross trainer in your fitness room at home, but also with swimming and cycling , skipping or running, you can always push yourself to your limit according to a plan and then slow down again.
HIIT training is considered a real fat burner workout because the fast intervals ensure that fat burning is really boosted.
This is how sports scientists rate HIIT training:
- muscles are built
- Metabolism is stimulated
- blood pressure is lowered
- Cholesterol levels are lowered
- Fat reduction is stimulated
Exciting: HIIT training: This is how big the weight loss effect is according to the study >>
3. Spinning
Indoor cycling is the ideal sport for anyone who likes to train in a group. Training on spinning or indoor bikes usually takes place in a larger group in the gym; the trainers push the group and repeatedly ask them to increase their resistance or increase their speed. High-intensity spinning is a very powerful way to increase fat burning.
This is why sports physicians recommend spinning:
- The cardiovascular system is trained
- Joints are spared
- Spinning trains endurance
- Core muscles are strengthened
- Fat reduction is stimulated
- stress is reduced
Also read more here: If you train this miracle muscle, you will burn fat while sitting >>
4. Swimming
Swimming is one of the most effective sports to lose body fat and improve stamina. Endurance training in the water strengthens the cardiovascular system and thus also supports the immune system and activates the metabolism by adapting the body to the lower water temperature. Big plus: Swimming burns a lot of calories: A 30-minute swim burns around 350 calories. If you train for an hour, you’ll get a whopping 700 calories – a calorie deficit of 700 calories per day would theoretically mean a weight loss of one kilogram of fat within 10 days.
5. Boxing
Boxing is a full body workout that is becoming increasingly popular. Those who box use the lower muscle groups in the entire upper body, build up stamina and train their ability to react. Best of all, 60 minutes of intense boxing is enough to burn around 1000 calories.
6. CrossFit
The official definition of CrossFit is: “Constantly varying functional movements with high intensity.” The official training method from the USA really boosts the fat metabolism with around 60 functional exercises: Depending on the workout, burpees, push-ups and sit-ups as well as units can be used with dumbbells, kettlebells, jump ropes, rings and medicine balls Burn up to 700 calories in an hour, build muscle, train coordination and speed.