Workout of the week: 30 min. fat-burning workout | ATLETICA

Do you want to burn as many calories as possible in just 30 minutes and boost your metabolism? Then this fat-burning workout is just right for you. With a combination of high-intensity cardio and strength exercises, you can get your body up to speed in no time. The training keeps your pulse constantly high, activates fat burning and ensures the ultimate afterburn effect. Find out now how you can train effectively with this workout and take your fitness to the next level.

What is a fat-burning workout?

A fat-burning workout is a high-intensity workout that aims to maximize calorie consumption, boost metabolism, and optimize fat burning. It often uses functional exercises, interval training (HIIT), or strength-cardio combinations to specifically challenge the body.

How does a fat-burning workout work?

• High intensity & short breaks – The training keeps the pulse constantly high and ensures increased energy burning.
• whole-body exercise – Exercises activate several muscle groups at the same time and thus promote efficient fat burning.
• Afterburn effect (EPOC) – The body continues to burn calories hours after a workout because the metabolism remains elevated.
• Combination of strength & endurance – Functional exercises such as burpees, squats, sprints or rope skipping improve both muscles and fitness.

Which exercises are typical for a fat-burning workout?

• burpees – Full-body explosion for maximum calorie burning
• Mountain Climbers – Intensive core and endurance training
• Jump Squats – leg muscles and pulse are brought to full speed
• High Knees – Increases heart rate and promotes fat loss
• Kettlebell Swings – Functional strength training with high calorie burning

Who is a fat-burning workout suitable for?

This workout is suitable for anyone who wants to burn fat effectively, improve their endurance and increase their strength. Beginners should start with moderate intensities, while advanced users can increase the effect with faster movements or additional weights.

With regular fat-burning training, you can not only reduce body fat, but also improve your overall fitness and performance.

30 min. Fat-Burner-Workout – Maximum fat burning in a short time

This high-intensity 30-minute workout combines functional strength and cardio exercises to activate the metabolism, increase fat burning and challenge the entire musculature. The short, intense phases of exertion with short breaks keep the heart rate constantly high and ensure the ultimate afterburn effect.

Process:

• 5 exercises per round
• 40 seconds of exertion, 20 seconds of rest
• 3 rounds in total
• 1 minute break between rounds

Warm-up (5 minutes) – Activation of the circulation

A good warm-up prepares the body for the upcoming strain and reduces the risk of injury.

1. Arm circles – 30 seconds per direction
2. knee lift run – 45 seconds
3. Jumping Jacks – 45 seconds
4. Dynamic lunges with arm extension – 1 minute
5. Plank to Downward Dog – 1 minute

Main part: 30 min. fat-burning workout

Each exercise is performed for 40 seconds, followed by a 20 second break. After 5 exercises there is a 1 minute break. 3 rounds in total.

Round 1 – Whole body activation and pulse increase

1. Burpees (full-body explosion for maximum fat burning)

• Jump from a standing position into a push-up position
• lower your chest to the floor
• Explosively jump back and jump up

2. Mountain Climbers (core and endurance training)

• In push-up position, alternately pull your knees explosively towards your chest
• Keep your back straight and tighten your stomach

3. Jump Squats (Intensive leg training with cardio effect)

• Deep squat with explosive jump upwards
• Cushion the landing and go directly into the next squat

4. High Knees (Intense endurance training for maximum calorie burning)

• Raise knees quickly and explosively to hip height
• actively move your arms

5. Kettlebell swings or squat-to-press (full-body strength training with high intensity)

• Swing the kettlebell explosively forward from the hip or
• Squat with dumbbell, then press overhead

1 minute break

Round 2 – Strength, Core and Endurance

1. Push-ups with shoulder taps (upper body strengthening and core stability)

• Classic push-ups, then tap the opposite shoulder with one hand

2. Lunges with jump (improve leg strength and balance)

• Deep lunge, then explosive jump to change legs

3. Jump rope or fast skipping (promotes endurance and leg work)

• Fast, controlled rope jumps or
• Alternatively: quick trotting on the spot

4. Plank Jacks (core and endurance training in one exercise)

• In plank position, move your legs explosively apart and back together

5. Russian Twists with weight (core stabilization and fat burning in the abdominal area)

• Lift your legs slightly, rotate your upper body and move your weight from side to side

1 minute break

Round 3 – Maximum fat burning and afterburn effect

1. Box jumps or explosive step-ups (strength and endurance in combination)

• Jump onto a stable box or bench, descend in a controlled manner and repeat

2. Spider push-ups (push-ups with additional core activation)

• During push-ups, pull one knee to the side towards the elbow

3. Lateral Bounds (increase speed, coordination and fat burning)

• Lateral jumps with alternating legs for maximum dynamics

4. Bicycle Crunches (intensively challenge core and abdominal muscles)

• Bring elbows and knees together diagonally, pull through alternately

5. Maximum Burpees (final intensity boost for fat burning)

• Do as many burpees as possible in 40 seconds

Cool-down (5 minutes) – regeneration and stretching

After an intensive workout, a cool-down is essential to relax the muscles and promote regeneration.

1. Deep squat for hip mobilization – 1 minute
2. Standing chest and shoulder stretch – 30 seconds per side
3. Cat-Cow Stretch to loosen the back – 45 seconds
4. Standing forward bend – 1 minute
5. Deep breaths while lying on your back – 1 minute

Conclusion: Why this fat-burning workout is so effective

• High intensity and short breaks maximize calorie burning
• Combination of strength and cardio elements increases the afterburn effect
• Functional movements train several muscle groups simultaneously
• A complete, intensive full-body workout in just 30 minutes

If you regularly integrate a fat-burning workout into your training plan, you will not only increase fat burning, but also improve strength, endurance and mobility.

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