Seven Promising Exercises to Burn Fat Fast

CHAN LEE PENG By CHAN LEE PENG, 10th Jun 2010 | Follow this author | RSS Feed
Posted in Wikinut>Health>Exercise & Fitness

If you eat healthily with a balance diet plus these workouts, you’re sure to have the ability to drop two dress sizes in about 6 – 9 weeks. When you do these workouts constantly, you’ll be rewarded with a super looking sensational body!

Push ups

Good for: shoulders, triceps and core, chest

Place both of your hands on the ground. The distance should be shoulder width apart.
Make sure that your arms are straight but your elbows are unlocked.
Bring your feet together.
Your legs should be straight, with your toes and the balls of your feet touching the floor.
Now, your body should be neutral and in a straight line.
Take 1- 2 seconds to lower your body to the ground with your neck in neutral position.
Your chest should nearly touch the ground and your upper arms should be parallel to the ground.
Pause for few seconds.
Push yourself back up to the initial position, and remain this position for about 1- 2 seconds.

Note: Do 2 sets of 10 – 12 repetitions. If you’re a beginner, try to do this by resting your knees on the floor. It’s always good to challenge yourself by taking varying distance between your left and right hands.

Alternating Forward Punch

Good for: upper body, muscles and core

Stand with your feet. Make sure that the distance is shoulder width apart.
Use your right arm to punch forcefully straight in front.
Start punching with other arm while you begin to pull it back towards your body.
Keep your fist in a rest position and it should be at waist level, or more exactly, just bedside the hips.

Note: Do 3 sets of 10 – 20 repetitions.

Forward Kick

Good for: muscle, lower body and core

Take a diagonal stance with left foot in front.
Kick forward forcefully at an imaginary at waist height with your right foot.
Use your right foot in front to a land position.

Note: Do 3 sets of 10 – 20 repetitions.

Half Squats

Good for: thighs and butt

Place your feet on the ground. Make sure that the distance is about shoulder width apart.
Hold your arms in front of you to balance your body.
Squat down just like you’re sitting on a chair while keeping your back straight.
When your thighs are parallel to the ground, pause for a while.
Rise slowly to a stand position.

Note: Do 3 sets of 10 – 50 repetitions.


Good for: lower body

Stand with your hands by your side. Make sure that your toes are pointing straight.
Use your right foot to step forward.
Go into a lunge with your left foot.
Lower your body until your left knee is nearly touching the ground but avoid touching the ground.
Pause for few seconds. Bring your left knee forward and stand up straight.
Use your left leg to step forward.

Note: Do 3 sets of 10 – 20 repetitions. Remember to keep your back and abs tight throughout the workout. Don’t let your knee go beyond the toe while lunging forward to avoid any unexpected injury.


Good for: shoulders and upper body

Ask someone to hold your ankles.
Walk forward 5m using your hands.
Rest and repeat to the starting position.

Note: Do 2 sets of 10 – 15 repetitions. Remember not to lock your knees or elbows during this workout.


Good for: chest, triceps and core, shoulders

Stand up straight
Make sure that you’re in a squat position with your hands on the ground.
Kick your feet back to push up position.
Land on the balls of your feet, pause for few seconds.
Return your feet to the squat position, before returning to a stand position.

Note: do 3 sets of 10 – 15 repetitions. Jump as high as you could while kicking back your legs from the squat position.

Bonus Added Exercise

This workout was an idea of Swedish coach Gosta Holmer who developed it in 1930s. This is truly a fat loss workout routine as it helps to burn off your fat by utilizing your fat stores, glucose/ sugar level.

Stride at 70% of your maximum speed. This can be done by opening up your pace, considering you take longer steps for about 20m.
Without stopping, sprint for another 20m where you go all out at 100% maximum speed.
Now, lower your speed and switch to striding mode for about 20m.
Cool down by jogging for about 40m before walking 20m.
Rest for 1 minute and repeat again.

Note: Do 3 sets of this exercise. While jogging and striding, ensure that you land your heel and push off using your toes. Land on the ball of your feet upon impact with the ground and lean your body slightly forward while sprinting.

Final Remark

Warning: For chronic patients and people who’re 60 and above, you should seek your doctor’s approval before doing these workout routine.

Good luck and stay in health!


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Meet the author

author avatar CHAN LEE PENG
I've loved to write and read since I was small.

Writing is my favorite pastime. My writings focus mainly on health, pet, science, animal and etc.

I am also a freelance writer at Triond, Bukisa, and Factoidz.

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author avatar Jenny Heart
6th Jul 2010 (#)

Will do these great tips for better health.

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author avatar Erik Van Tongerloo
19th Jul 2010 (#)

Great tips

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author avatar Retired
15th Nov 2010 (#)

yes, great

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author avatar Uma Shankari
20th Jan 2011 (#)

Excellent. Will follow these lovely tips.

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