7 Exercises That Target Body Fat for Quick Results

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. It’s known to burn a lot of calories in a short amount of time and increases the metabolic rate even after the workout is over.

Circuit Training: Combining strength training with cardio, circuit training involves performing a series of exercises back-to-back with minimal rest. This keeps your heart rate up and can help burn more calories and fat.

Running or Sprinting: High-paced running or sprint intervals are excellent for burning calories. Sprinting can particularly increase muscle mass and improve your metabolism, helping burn more fat even when you’re at rest.

Jump Rope: This simple exercise can be done anywhere and engages multiple muscle groups. It's effective for burning calories quickly and improving cardiovascular health.

Burpees: Burpees are a full-body exercise that involve a squat, jump, and push-up. They’re fantastic for burning fat because they engage large muscle groups and elevate your heart rate.

Bicycling: Cycling at a brisk pace helps burn calories and improve your cardiovascular fitness. Outdoor cycling also provides the added benefit of varying resistance with different terrains, enhancing the fat-burning potential.

Kettlebell Swings: This exercise targets multiple muscle groups including the core, hips, glutes, and back. The explosive power required for kettlebell swings helps to burn a significant amount of calories in a relatively short period.

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