Most of my clients share the same goal of losing fat, particularly subcutaneous fat, which is found just under the skin. It is important to note that subcutaneous fat is a critical part of the human body, but we all know too much about something that is never good. If your body holds onto too much of this type of fat, you may be at risk for several health problems such as high blood pressure, type 2 diabetes, stroke, heart disease, certain cancers, and kidney disease. Subcutaneous fat can be quite stubborn to get rid of due to insulin resistance and inflammation. So when it comes to productive ways to burn subcutaneous fat, you need to eat in a calorie deficit, perform low- and high-intensity cardio, and do strength training.
By incorporating these habits into a consistent routine, you’ll burn subcutaneous fat and get fitter. However, you need to choose the right one. exercises which will be the most effective in removing fat. Prioritizing strength training, also known as compound movements, is key. Incorporate more than one muscle group simultaneously, which burn more calories. And as for cardio, I recommend activities where you can work at a higher intensity and perform intervals. This will boost blood flow throughout the body and help release fat cells from stubborn areas.
Need help knowing which exercises to do? I have you covered. Incorporate the following moves into your exercise regimen to burn subcutaneous fat. And then take a look The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Stand in front of the kettlebell with your feet positioned outside of the weight. Push your hips back and squat down low enough to grab the weight. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core engaged and shoulders down, lift the kettlebell by pushing through your heels and hips. Stand up and flex your glutes at the top. Reverse the movement to lower the weight before doing another repetition. Complete 3 to 4 sets of 10 repetitions.
Related: Lose belly fat faster with these 5 exercises, says a trainer
Begin this movement by grasping the parallel bars with your palms facing each other. Lean back slightly and push up toward the bar with your elbows. As you come up, lengthen your chest (not your chin) and forcefully squeeze your back, biceps, and forearms at the top. Resist on the descent until you return to the starting position before doing another rep. Complete 3-4 sets of 6-8 reps.
Related: Boost Weight Loss With This 10-Minute Workout, Says Coach
Begin this exercise with a dumbbell in each hand. He steps forward with one leg and firmly plants his foot. Then he lowers himself under control until his rear knee gently touches the ground. Walk forward with the other leg and repeat. Perform 3 to 4 sets of 10 to 12 repetitions for each leg.
Hold a pair of dumbbells up to your shoulders. Keeping your core engaged, push your hips back and squat down until your quads are parallel to the ground. Then drive through your heels and hips to come back up, flexing your quads and glutes to finish. Complete 3-4 sets of 8-10 reps.
Hop on an air bike at your gym and grab the handles. You can start with simple interval training by running for 10 to 15 seconds, then at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.
Hop on a paddle and warm up for a minute or two. Once you’ve warmed up, run hard for 60 seconds and see how many meters you can row in that amount of time. Rest 3-5 minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for a total of 5 rounds.
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