There are a total of 3,500 calories within one pound of body fat. Thus, in order to lose a single pound of fat, you must burn more calories than most people eat in a single day. Exactly how many calories a person will burn throughout a workout depends on their metabolism as well as other conditions such as age and gender. Fat burning exercises can be performed at the gym, but you can also effectively lose weight at home without the use of expensive exercise machines.
Real or Invisible Jump Rope
Jumping rope engages not only the major muscle groups within your lower body, but it also effectively increases the heart rate to burn excess calories, or fat. This exercise can be performed with or without a jump rope. If you live in a smaller apartment, pretending to have a jump rope is just as efficient and you don't have to worry about breaking a lamp.
To start this exercise, stand with your feet shoulder-width apart. Hold the jump rope in your hands (or if you do not have one, utilize your hands as if you did). Position your hands out to the side with your elbows close to your torso. Start jumping and if you have a rope, swing the rope around your head and under your feet as you jump; without a rope simply perform the circular arm motions that are associated with this activity. Make sure that when you are jumping you keep your knees supple, which mean never locking them, and push your body into the air with your toes. Continue this exercise for 3 minutes before taking a break and then starting again with a 2 minute routine. Finally, push yourself and perform a 1 minute routine at a higher intensity level by increasing the speed of the rope and your jumps.
Cross Work
This exercise requires masking tape to be placed on the floor in the shape of a plus (+) sign. Make each strip 2 feet long, and if you have white carpet ensure that the tape will not leave a residue. This exercise features two different moves which each require jumping, so ensure that you do not over-exert yourself, especially if you have an ankle injury.
To begin the first move, stand in the upper right-hand corner section of the cross. Quickly run in place within this section for 5 seconds and then quickly move to the upper left-hand corner section. Run in place within this section for 5 seconds before moving to the lower left-hand section for 5 seconds, and then finally transferring to the lower right-hand corner of the cross, again for 5 seconds. Repeat this exercise until you have completed four full cycles around the cross.
For the next move stand in the upper right-hand corner of the cross and with your knees slightly bent jump from the upper right-hand corner section to the lower left-hand corner section of the cross, which is a diagonal movement. Bounce to the right, then diagonally to the upper left-hand section, then right to the upper right-hand section, where you began. Jump in the same pattern from each section for 30 seconds before taking a 15 second rest and beginning another set that lasts 30 seconds.
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