The more calories you spend, the faster you will lose weight. Layfhaker collected the most energy-intensive exercises that are worth adding to your fat burning workout.

So far, disputes about what is more effective: cardio or weight training do not abate. StudyEffects of aerobic and / or resistance in overweight or obese adults Leslie Willis (Leslie H. Willis) and his colleagues at Duke University showed that it is better to combine the exercises.

Participants who performed only cardio exercises lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.

The advantage of the combined workouts is confirmed by the study.12 weeks of aerobic effect, resistance or combination exercise training for cardiovascular risk factors Sulin Ho (Suleen Ho) from Curtina University in Australia. 12 weeks of combined workouts helped test subjects to reduce weight and body fat more effectively than cardio or strength exercises separately.

Trasters - This exercise is clearly invented in the underworld. First, you squat with a barbell on your chest, and then, without stopping, make a bench push. It is impossible to move slowly: you will lose speed and inertia and you will need an extra pitch to push the bar upwards. Therefore, the thrusters are very intensive and spend a lot of energy.

Cross fit - Trasters load thighs and buttocks, shoulders and back well. Also, abdominal muscles are involved in the work. Pick up such a weight to perform 10 Trusters without stopping, or even better - turn them into interval training, and you regret being born into the world.

 Jumping rope - During jumping over the rope, the muscles of the legs, triceps, and pectoral muscles work. Exercise can burn from 700 to 1 000 kcal per hour depending on the intensity. 20 minutes of jumping over the rope for energy consumption are 45 minutes of quiet running.

Squats and jump

Squats without a barbell and dumbbells can hardly be called effective exercises. Another thing - squatting with jumping. In this exercise, you go into a squat, and go up with a jump. Due to this exercise becomes much more intense, and you spend more calories.