Any exercise has the effect of losing fat, but who doesn’t want to try a more efficient way to exercise, sweat a lot, and achieve the goal of losing weight faster? In order to make your exercise more effective, Women's Health, a well-known American fitness website, uses the average adult weight as a benchmark, measures the caloric consumption during exercise, and ranks the 9 best fat-burning exercises. In order to make these exercises more effective, the website also cooperated with Noam Tamir, director and coach of TS Fitness gym in New York, to compile suggestions on how to adjust these 9 exercises to increase the post-exercise fat-burning effect, so that you can You can continue to burn fat even when you go home and take a shower after exercising. 9 Best Fat-Burning Exercises ?ShutterStock 1. Jump rope

Jumping rope at a speed of 120 times per minute can consume 667~990 calories per hour. Such a small skipping rope really has a first-class fat-burning effect! In addition, when choosing a skipping rope, you can choose a heavier skipping rope to increase the training intensity of your arms and shoulders. ?ShutterStock 2. Running

Jogging at a speed of 9 kilometers per hour can consume 554~822 calories per hour. If you run at a fixed speed for an hour, your body will continue to burn fat even if you are resting. Coach Tamir said that if you want to achieve a better fat burning effect, you can add sprint sprints to jogging, or increase the speed for a while. In addition, he also recommends maintaining a 2:1 ratio of exercise to rest to achieve the best results. Fat burning effect. For example, you can run fast for 60 seconds and then walk for 30 seconds alternately. 3. Kettlebell interval exercise

Doing kettlebell interval exercise can consume 582 to 864 calories per hour. Coach Tamir recommends using kettlebells for high-intensity interval exercise, which can allow the post-fat burning effect to continue for 36 hours after exercise. In order to achieve the best results, you should try to avoid resting when exchanging movements. He also recommends extending exercise by changing body heights. In terms of movements, he recommends doing three movements: kettlebell swing, kettlebell squat, and kettlebell high move. After completing each movement, rest for 15 to 20 seconds, and then continue to complete the circuit of these three movements. ?ShutterStock 4. Kickboxing

Kickboxing can consume 582~864 calories per hour. Whether you're kickboxing on your own at home or in a fitness class, remember to keep your breaks between punches and kicks very short, and try to complete 90 seconds of kickboxing before resting for 30 seconds.

?ironcorefit 5. Flywheel (needs to maintain a relatively intense speed)

Can consume 498-738 calories per hour. In order to achieve the maximum post-fat burning effect, Coach Tamir recommends riding at your fastest speed for 10 seconds at the beginning, resting for 50 seconds, riding fast for 15 seconds, resting for 45 seconds, and finally riding for 20 seconds and resting for 40 seconds. Cycle, and increase the resistance during riding in a timely manner during riding. ?ShutterStock 6. Rowing machine

When used with a resistance of 150 watts, it can burn 452-670 calories per hour. To achieve maximum fat burning effect! After training for one minute at the fastest speed with 150 watts of resistance, do squats, push-ups or stick poses for 30 to 60 seconds as a rest to complete a set of interval training. ?ShutterStock 7. Climbing the stairs

Climbing the stairs at a speed of 77 steps per minute can consume 452-670 calories per hour. Whether you're using a Stair Master or stair training like Rocky does in the movie, stair training provides a great combination of aerobic and anaerobic exercise. In addition, when doing this exercise, if you hold a five-pound dumbbell in each hand, you can also increase the upper-body training. ?ytimg 8. Sliding machine

Use the 8th level of the sliding machine to consume 322-478 calories per hour. If you've been using the treadmill for a while, don't forget to increase the resistance or incline to increase the difficulty and continue to burn fat. 9. Power yoga

Can burn 226-335 calories per hour. "Flow yoga" in power yoga has the best fat-burning effect. Coach Tamir said that through the power-guided training of yoga, your breathing and movements can be integrated to achieve the best post-fat burning effect.

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