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The 3 Best Ways to Lose Fat According to Science (No, It’s Not Just Cardio in Life)

Combine aerobic and/or high-intensity exercise depending on your goals. If you want to focus on burning fat, do more high-intensity exercise and more aerobic exercise, such as running or working out on an elliptical trainer at the gym.

HIIT Fat Burning Workout

When we exercise to lose weight, we aim to increase our heart rate in order for our body to use its energy reserves, thereby accelerating the burning of calories and thus getting rid of excess fat.

As you probably know, HIIT training consists of exercises that combine high-intensity exercise with short rest periods that are highly effective in burning fat and improving the cardiovascular system.

This HIIT weight loss workout consists of 4 blocks of 6 exercises that you will do for 25 seconds followed by a 15 second rest. To complete the workout, you will need to complete each block twice, for a total of 16 minutes.

You don’t need any equipment for this home workout, but you will need to warm up before it and stretch at the end. Breathe in and get ready, here is the advanced fat burning routine:

Block 1

High knees – 25 seconds.

Rest – 15 seconds

Squats – 25 seconds

Rest: 15 seconds

Burpees – 25 seconds

Rest: 15 seconds

Climbers – 25 seconds

Rest: 15 seconds

Jumping Jacks – 25 seconds

Rest: 15 seconds

Plyometric lunges – 25 seconds

Rest: 15 seconds

Block 2

Skaters – 25 seconds

Rest: 15 seconds

Jump squats – 25 seconds.

Rest: 15 seconds

Deep jumping jacks – 25 seconds

Rest: 15 seconds

Reverse lunge + knee lift – 25 seconds

Rest: 15 seconds

Triceps push-ups – 25 seconds

Rest: 15 seconds

Side Plank – 25 seconds

Rest: 15 seconds.

Fat-burning diet high in protein (and healthy fats)

If you want to get rid of Christmas excesses, don’t go on a crazy diet. Just eat well, cut out alcohol, drink plenty of water, and try to get 8 hours of sleep a day. How to eat right? Control your carbohydrate intake, especially simple carbohydrates like sugar and white bread, and increase your intake of protein and healthy fats.

People who exercise a lot or watch their weight often opt for a high-protein diet. It has many health benefits for the body.

“Protein is an essential nutrient,” says nutritionist Ulrike Gonder. Proteins are made up of amino acids, which play an important role in many bodily functions. Our immune system is made up of…


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