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Having body fat is healthy and normal, however, excess body fat can lead to long-term health issues and chronic pain, especially when this fat is stored around the organs. Apart from remaining mindful of dietary choices, it's important to exercise for at least 30 minutes every day to help burn excess fat.

Visceral Fat: What is it and why is it dangerous?

Did you know there are different types of body fat? The most dangerous type of body fat is known as "visceral fat". Visceral fat is the fat stored in the person's abdominal cavity around the body's organs, such as the pancreas, liver, and intestines. Visceral fat has a variety of risks associated with it, including:

  • Heart attacks and heart disease
  • Type 2 diabetes
  • High blood pressure
  • Stroke
  • Cancer
  • Alzheimer's disease

How do you measure visceral body fat?

You can determine your visceral fat rate by measuring your waistline. Typically a man with a waistline of over 40 inches and a woman with a waistline of over 35 inches, is likely to have excess fat stores. You can also see your doctor and request a body fat analyzer test.

Top 8 Best Fat Burning Exercises

These 8 exercises are the most effective at-home exercises for fat loss. Try them at home and start seeing results in a matter of weeks. Remember, consistency is key!

1. Burpees

There's no getting around it, burpees are a challenging exercise. This high-intensity at-home exercise is a triple threat, working out the core, upper body and legs in one fluid movement. If you find this exercise to be too taxing upfront, you can start by limiting the jumping and simply walking your legs back and up to a standing position.

Burpees Most Effective At Home Exercises for Fat Loss

2. Jumping Lunges

Lunges work out a large muscle group, meaning they are able to burn fat at a higher rate. The jumping movement increases the intensity of this workout and makes it more challenging than a classic lunge. If the jump is overly taxing, start this exercise by stepping back into a lunge until you continue to build strength.

Jumping squat Most Effective At Home Exercises for Fat Loss

3. Jackknife Crunches

Need a good ab workout that targets visceral fat? Jackknife crunches are great because they work out the upper and lower abs in one exercise. Try to close the distance between your upper and lower body and squeeze your muscles to give your core added resistance. You can use a medicine ball to increase the difficulty of the exercise.

Jackknife crunch At Home Exercises for Fat Loss

4. Lunges with Reverse Leg Raise

The leg raised lunge takes coordination but is an excellent way to tone the lower body while getting a good sweat on. This workout will increase your heart rate and have you waking up the next morning with sore legs.

Lunge At Home Exercises for Fat Loss

5. Jumping Squats

This exercise using one explosive movement to get your legs burning and your heart beating. Use your arms to engage your entire body and try engaging in jump squats for 1-2 minutes. This will feel like plenty of time!

Jump squat At Home Exercises for Fat Loss

6. Push-Ups

We can't forget about the upper body. Push-ups are an excellent way to tone up your arms while engaging your core. This workout is great for beginners because it can be modified by dropping your knees to the ground for added support.

Push ups At Home Exercises for Fat Loss

7. Mountain Climbers

Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment.

Mountain climbers At Home Exercises for Fat Loss

8. Jumping Jacks

Jumping jacks can keep the heart rate up in between other strength training workouts. This is why this exercise is commonly used in HIIT (high-intensity interval training). Instead of sitting down for a rest period, add a few jumping jacks between sets.

Jumping jacks At Home Exercises for Fat Loss

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Sources:

Fitness Blender. Top 10 Best Fat Burning Exercises - Fat Burning Workouts at Home. Retrieved from https://www.fitnessblender.com/articles/top-10-best-fat-burning-exercises-fat-burning-workouts-at-home

Medical News Today. What is the best way to get rid of visceral fat? Retrieved from https://www.medicalnewstoday.com/articles/320929.php

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