10 Workouts For Shredding Fat Fast, Backed by Science

When weight-loss diet plans don’t work, it’s time to consider adding a science-based workout routine that will hasten the shredding of fat fast.

Workout routines that are backed by scientific or statistical analysis have higher chances of success.

A Full Body Workout Routine—with Science

There are scientific explanations for using specific methods or activities. And there are results expected from such workout programs or plans.

The following are the 10 science-based workouts for shredding fat fast.

1. Walking

According to Harvard Health, walking is the most effective workout routine for losing weight.

A study involving 20 obese women walked three times a week, for 50-70 minutes, for 12 weeks, reduced body fat by 1.5%, and the waist circumference by 2.8 cm or 1.1 inch

Similarly, a 155-pound person burned around 167 calories per half hour of walking at 4 miles per hour. It can be easily incorporated into our daily routine.

2. Running or Jogging

This full-body workout routine helps burn harmful visceral fat (belly fat).

According to Harvard Health, a person weighing 155 pounds who jogs at a 5mph for 30 minutes can burn 298 calories.

An excellent way to start is to go jogging for 20–30 minutes, 3–4 times every week.

3. Weight Training

This is the de facto strength training program for men and women who also want to lose weight.

If you do a half-hour of weight training, you will burn 112 calories.

Another study showed that doing weight training for 24 weeks can burn an additional 140 calories per day.

4. High-Intensity Interval Training (HIIT)

A typical HIIT workout ranges from 10 to 30 minutes, which can burn more calories and is effective at burning belly fat.

HIIT workout researchers have used different interval lengths that were successful in weight loss.

Here is an example: run hard for two minutes, rest for three minutes, and repeat everything five times.

5. Strength Training

This workout routine involves lifting weights to gain muscle over time.

A study showed that strength training reduced belly fat in 78 people with metabolism problems.

Another study showed that in combination with aerobic exercise, 12 weeks of strength training effectively reduced body and belly fat.

6. Cardio or Aerobic Exercise

This is one of the most common exercises that specifically train the heart and lungs.

Some studies showed that aerobic exercise could decrease belly fat, body fat, and waist circumference.

Most research recommends 20–40 minutes of cardio workout every day.

7. Swimming

Swimming is a great full-body workout routine and the best exercise for the whole body.

When we swim, we move our whole body against the resistance of water. It gives an excellent workout for the entire body, including your core, arms, legs, head, etc.

Swimming also burns a lot of calories that lead to weight loss. Like other weight loss workout routines, swimming for four to five days a week will bring the best results.

8. Yoga

This workout routine is quite different from the others. Yoga focuses on developing mindfulness, which increases your awareness.

This means you become more aware and conscious of the effects of food on our mind, spirit, and body.

A 2016 study that yoga practice allowed people to resist unhealthy foods and comfort eating, leading to weight loss. Yoga will teach us to make healthy eating choices.

9. Pilates

A Pilates workout boosts metabolic rate that helps in burning more calories. The more calories burned, the more aware we become that we are losing weight.

Hence, we become more committed to this weight loss workout plan. Doing 10–20 minutes of Pilates exercises every day is useful for many people.

10. Cycling

Start with two to three rides per week, on an empty stomach. This is called fasted riding—a tried and tested way to help the body burn more fat. The recommended ride is before breakfast.

A study published in the Journal of Epidemiology and Community Health revealed that a 10–minute bike ride each way has caused people to lose a couple of pounds, while a 30–minute commute each way caused a person to lose 15 pounds.

No bike and not feeling the outdoors? Try the Life Fitness C1 Lifecycle Exercise Bike.

The Best Workout Routine for a Week: Training Body Parts

Some fitness trainers recommend working out the different parts of the body on different days.

That is to avoid causing the body to burn out, which will result in a non-productive workout.

Giving the body a day a week will allow it to rest entirely from the exercises:

• Monday: Belly Workout / Triceps / Chest
• Tuesday: Legs
• Wednesday: Forearms / Biceps / back
• Thursday: Time for the body to rest
• Friday: Repeat of Monday
• Saturday: Repeat of Tuesday
• Sunday: Repeat of Wednesday

There are many ways that help us lose weight. Aside from commitment, we also need to integrate other weight loss methods like diet and lifestyle change to achieve the best results in shredding body fat fast.

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