MACFit Merter Trainer Mustafa Güler shared four effective exercises that help burn fat to have a fit body. Güler also said that easy and effective exercises that work the whole body can gain muscle while burning fat. “The more intense the exercise, the more calories we burn. "It is possible to both lose weight and to get firmer by spending 3-4 days a week on exercise," he said. Here are four steps to achieve the goal:
Dumbbell Squat Press (10-12 reps)
This compound exercise, consisting of a combination of squats and overhead presses, helps build large fat burning muscle groups such as shoulders, legs and hips. The exercise that works the whole body is done with a pair of dumbbells. First, crouch with the dumbbells next to the shoulders, pressing the heels towards the ground. As you stand up, lift the dumbbells above your head. Do 10-12 reps.
Mountain Climbers - (10-12 reps)
Start the movement with your hands on the ground and your knees on the ground with a little air; Make a straight line across the shoulders, hips and ankles. Support your weight with your hands and toes and distribute the load evenly. From this position, pull your knees towards your chest, keeping your core tight, and then change the foot you drew on your chest. Do 10-12 reps.
Burpees - (10-12 reps)
After landing in a standing squat position, place your hands on the ground just in front of your feet. To create the plank position on the hand, jump back with your legs and take a push-up position. Then bring your legs back to your chest and then jump vigorously to finish the movement. Do 10-12 reps.
Kettlebell Swings - (10-12 reps)
Grasp the kettlebell firmly with both hands, opening your feet slightly wider than shoulder-width apart. Lean forward at your hips, keeping your head high and your chest straight. Keeping your arms straight, bring the kettlebell to shoulder level. In the meantime, make sure you push the kettlebell down with your hip force, squeeze your hips when the kettlebell is at shoulder level. Do 10-12 reps.