While running is a popular form of cardio, it can be especially hard on the joints. There are actually a ton of exercises to burn calories and help reduce fat that are even more effective than running! If you’re looking to step up your workout routine, try one of these fat-burning moves!

1. Burpees

There are different variations of burpees. Some fitness coaches might require a push-up during the move, while others might skip it, but here are the common steps for performing a burpee:

  1. Squat down and place your hands on the floor in front of you, just outside of your feet.
  2. Jump both feet back so that you’re in a plank position.
  3. Drop to a push-up, then push up to return to plank position.
  4. Jump your feet back in toward your hands into your starting position.
  5. Jump into the air and reach your arms above your head.

Bike sprints incorporate high interval training without putting as much pressure on your joints as running. To perform bike sprints:

  1. Jump on a spinning bike and warm up for a few minutes at a regular pace.
  2. Shift your gear to allow some resistance.
  3. Peddle as fast as you can for 30-60 seconds.
  4. Slow down on the bike and peddle normally for 2 minutes.
  5. Shift your gear to allow a little more resistance.
  6. Peddle as fast as you can for 30-60 seconds.
  7. Slow down on the bike and peddle normally for 2 minutes.
  8. Keep repeating this pattern throughout your workout.

3. Jump Squats

We all know that squats are great for building strong legs and a toned booty. Jump squats are a high-intensity move that kick things up a notch and help you burn fat!

  1. Stand up straight with your knees slightly bent and your feet shoulder width apart.
  2. Squat down while keeping your hips back, your head facing forward and your back straight.
  3. Jump upward and reach as high as you can with your hands as your feet leave the floor.
  4. Land in your starting squat position.
  5. Swing your arms back and immediately repeat

 

4. Jumping Rope

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If you haven’t held a jump rope since you were a kid, it might be time to pick it back up! Jumping rope at even a moderate rate can burn 10-16 calories a minute. It’s a great way to get your heart racing, and let’s face it, it’s a lot more fun than running. You probably don’t need a step-by-step guide, but don’t forget that there are a bunch of variations you can try. Once you’ve mastered the basic jump, check out some of these more advanced moves!

5. Kettlebell Swing

This move is one that works the whole body, and it can be done by anyone – just adjust the amount of weight you’re using. Be sure to practice the correct posture before adding your weight! Watch the video below to make sure you have the right form.

  1. Stand over the kettlebell with your feet hip-width apart, chest up and shoulders back.
  2. Squat down and grip the kettlebell with your palms facing you and your thumbs wrapped loosely around the handle.
  3. Stand tall, gripping the kettlebell.
  4. Keep your arms long while retracting your shoulder blades and engaging your core. (Yep, this move works your abs too!)
  5. Soften your knees, shift your bodyweight into your heels, and make sure your butt and back move outward. (Bend — Don’t squat!)
  6. Driving through with your heels, explode up through the hips and send your kettlebell swinging upward from your quads.
  7. Aim for chest height while extending the arms, and follow through with your hips while contracting your core and squeezing your booty.
  8. As the kettlebell starts to swing backward, let the weight do the work as you get ready for your next rep.

source:http://www.davidwolfe.com/5-exercises-burn-fat-faster/

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