Top 15 Sports & Exercises for Fat Burning
In this blog post, I want to answer questions that often come up: How do I burn fat? Which sports are best for losing weight? Because you don’t just go to training for fun, but often because you want to get rid of a few grams of fat from the last gourmet weekend.
So, which sports actually burn the most calories and which exercises are most effective for burning fat ?
15 sports that boost fat burning
- Weight Training
Strength training not only burns a lot of calories during the workout, but also provides a decent after burn effect. Because the muscles continue to work for hours after training and burn off at the same time. That is the big advantage compared to pure endurance training.
The combination of strength and endurance training in the workout is ideal for burning fat , as this keeps the pulse high and stimulates the metabolism even more.
- Jog
Running is a classic and one of the best ways to lose weight. Endurance training effectively burns fat. Incidentally, 60 to 70 percent of the maximum heart rate is optimal for fat metabolism. If you want to lose weight, you don’t have to or shouldn’t run too fast.
The myth that you should go running on an empty stomach, for example before breakfast, to lose weight is also true: if the glycogen stores are relatively empty, the body switches to fat metabolism more quickly instead of using the energy from food.
- Cycling
Above all, training on a racing bike gets fat burning going. And if the weather is too bad, there is also indoor cycling. But you can also burn a few calories on the bike on the way to work.
- Stairmaster / Staircase
Climbing stairs burns a lot of calories, especially if you do it for 30 minutes. This can be done in the gym on the so-called Stairmaster, in the stairwell or outdoors on a large staircase.
- Training with ropes
Jumping rope is known as an absolute fat killer and is a good change from the boring treadmill. Rope training with a rope also melts the fat cells. It also promotes strength and balance.
- Rowing
When rowing, you have to use a lot of energy and burn a lot of calories. Many gyms have rowing machines that are a good alternative to cross trainers and the like.
- Burpees
This is a mix of push-ups and jumps. Burpees get your pulse racing and, when done correctly, is a real fat killer!
- Boxing training
Mixing cardio and strength training in boxing is the perfect way to burn fat. No wonder this workout is so popular with celebrities!
- HIIT
HIIT means High Intensity Interval Training, i.e. exercises in intervals with high intensity. In this case, interval means one load unit plus a break. You can do this power training concept with various sports: jogging, strength training or alternating strength and endurance. It is important that you go to your limits in the exercise unit, as the body needs an above-average amount of oxygen and stimulates the metabolism.
- To swim
When swimming laps actively, the whole body is in action and a lot of energy is used as a result. Not only by the water resistance, but also by adapting the body temperature to the water temperature. It takes a lot of energy to regulate body temperature.
- football / handball
Even if most people do not play these sports to lose weight, the high physical exertion burns a lot of calories. So a positive side effect.
- Hike
Hiking up a mountain feels like climbing stairs all the time and is correspondingly effective. It’s also a lot more fun outside in the fresh air with a great backdrop.
- Inline skating
Inline skating is not quite as effective as jogging, but it is also a good sport for losing weight, since the large muscles in the legs are constantly active.
- Squash
Hitting the squash ball against the wall is not only fun but is also highly effective in terms of energy use. So if you have the opportunity to play squash, take it!
- Dance
Even if it doesn’t burn quite as many calories as jogging or swimming, dancing is just fun, trains the brain and “by the way” you also do something for your body.
There is sure to be a suitable sport for you, just try it out and find out what you enjoy. Because it shouldn’t be neglected either!
