3 Powerful Weight Loss Exercises That Burns Fat In Unbelievable Record Time!


Running is one of the most popular exercises because of its high-fat burning rates and capabilities.

Because to go running, the only tools you need are a good pair of running shoes and suitable gear.

But is it enough? Here are 3 exercise routines that burn calories much faster!

For a woman of 68 kg, a run of 4 km for 30 minutes, the equivalent of 1.3 km/10 minutes, will burn 143 calories, the equivalent of 36 calories per km.

It is good to diversify the exercises and not just run 4 or 5 km. Many exercises are effective for burning fat but not practiced.

Most of the time, you need state-of-the-art equipment and gym membership. Except that these exercises do not require anything and easily adapt to the race. They are easy to combine and practice in your home or outdoors.

A downward workout

TABATA type workout is not enough. TABATA (a HIIT interval training method) is a great way to boost your heart rate, but doing 20 seconds of exercise, then recovering for 10 seconds, and 8 times in a row, is not enough.

It takes a longer time to work your whole body and carve it, effectively burning fat. The metabolism keeps a good heart rate for hours after the workout.

1. The 60/45/20 method

  • 60 seconds of burpees
  • 10 seconds break
  • 45 jumps and lunge with swinging arms
  • 10 seconds break
  • 30 seconds of climber’s exercise 
  • 10 seconds break
  • Repeat 3 times


  • 60 seconds of burpees with tricep pumps
  • 10 seconds break
  • 45 seconds of squat jump
  • 10 seconds break
  • 30 seconds of Plank Jack
  • Repeat 3 times

Calories Burned 

Each session lasts only 8 minutes and burns 100 to 140 calories.

2. A session for the whole body

This session allows you to work on different areas of heart rate. It includes bodybuilding exercises for the lower, upper and center of the body. 

Sprints have been incorporated for a good heart rate and work the legs.

Part 1: Do these exercises in 45 seconds each

  • Plank Walks
  • Squat jump
  • Sumo squat pulse
  • Pumps
  • 2 sprints of 10 seconds

Rest for 60 seconds then repeat this workout 3 times.

Part 2: Do these exercises in 45 seconds each

  • Climber’s exercise 
  • Touching toes
  • Donkey Kicks
  • 3 sprints of 10 seconds

Rest for 60 seconds then repeat this workout 3 times.

Calories Burned

They vary by weight, size, and effort, but the purpose of this session is to burn between 350 and 450 calories.

3. Running at intervals

If your goal is to burn calories, go on a track and run a race with intervals. A session of training following intervals where you have to be more intense on segments helps maintain fitness.

Interval training

  • 5 minutes of easy jogging to warm up
  • 8 x 400m on a track, trail or road at a steady pace.
  • Rest for 30 seconds after each interval, then do the board for 30 seconds at odd intervals or 5 to 10 pumps at even intervals.
  • Finish with 5 to 10 minutes of light jogging.

Calories Burned

More than 350 calories. 

Here you have examples of effective training to change the race. No more excuses for not getting started!


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