The best fat burning exercises do not involve elaborate equipment, or anything that you would find only in an expensive commercial gym. Instead, you can burn fat just as well in the comfort of your own home as you would in the priciest, swankiest gym in Hollywood. There are no magic fat-burning machines that you need to order from an infomercial. In fact, all you need is your own bodyweight to do most of the best fat burning exercises.

One of the best fat burning exercise techniques is interval training. Interval training can be done using a whole bunch of different types of calorie burning exercises, including swimming, running, rowing, or even biking. You can do these weight loss programs inside or outside. It doesn’t really matter.

The most important thing is that you do interval training, which is simple workout program where you alternate exercising hard for about a minute and then exercise at an easy pace for a minute or two. You can go back and forth 5-6 times and then do a cool-down. That’s it. You can burn fat and lose weight fast with such as simple fat burning exercise technique.

A second no-equipment set of fat burning exercises include bodyweight squats, rows, pushups, chin-ups, lunges, pull-ups, and total-body abdominal exercises. In my fat loss programs, I have used a variety of bodyweight exercises to build muscle and lose fat. You can do most of these exercises without any supporting equipment, but it helps to have an exercise ball for movements like Stability Ball Leg Curls, Stability Ball Jackknives, and Stability Ball Pushups, or a chin-up bar for chins, pull-ups, and bodyweight rows. There are dozens of different push-up variations you can do simply by changing your hand position or by involving your legs in the fat burning exercise. Humans have been losing fat with bodyweight exercises for centuries, so it’s a proven fact you don’t need equipment or fancy gyms to lose weight.

Third, I like to use total-body, multi-muscle dumbbell exercises at home to burn belly fat and build muscle. Most people don’t know or believe that you can lose your body fat by doing only resistance training, but research and experience has proven this to me. I love that I don’t have to do slow cardio for myself or for clients in order to lose body fat. In fact, I’ve been below 10% body fat for years all while avoiding slow, boring cardio. Instead, my workouts focus on using dumbbell exercises to burn belly fat, gain muscle, sculpt the body in just 15-20 minutes per Turbulence Training session.

To get the most fat loss results in the least amount of time, combine interval training, bodyweight exercises, and dumbbell exercises for the triple threat of fat burning exercises to help you get a flat stomach and lose inches in the comfort of your own home. You do not have to do machine based movements or other cardio workouts to lose weight. In fact, the fat burning exercises I mentioned earlier, including interval training, have been proven to be even more effective for fat loss than 1980′s aerobics style workouts.

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If you look around the gym, it is easy to spot the people that train with a lot of intensity. Training with maximum intensity will literally force your muscles to grow, it leaves them no choice.

The back leg should be used to push off to the next step, working the glutes and hamstrings. As the forward leg is handling most of the stress as it relates to movement, the backward leg is handling the duties of stabilizing the Hips and Torso against Lateral and Rotational forces. This also makes the Lunge a wonderful exercise for developing static balance as well as reactionary balance.

Execution of the lunge has a lot of similarities to walking, but the movements are more deliberate and conscience. We are going to walk through the process to execute a Forward Lunge. While standing, take an exaggerated step forward. With your forward leg in position, you need to start to sink down to the ground trying to get as close to the floor as your body will allow you. Your upper body should be in a straight upright position and not leaning forward, backward, or either side. Once you start to sink into the movement, be sure allow your back knee flex and the heel of your back leg to come off the ground. If done correctly your back and front legs should look identical to each other and your overall position should resemble an exaggerated step. Press equally through the heel of your front leg and toes of your back leg and return to a standing position to repeat another repetition.

The lunge requires a lot of effort and allows for a less restricted movement than the squat. This results in the ability of the trainee to move in all 3 cardinal planes of movement (sagittal, frontal, transverse). Each variation of the lunges listed below can be done in any of the three planes of motion.

There are a variety of lunges, some of which can be combined (e.g. a dumbbell jump lunge):
* Power lifting Lunge, the bar is held anywhere over the back of the neck.
* In the barbell back lunge, a barbell is held across the upper back.
* In the barbell front lunge, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
* In the overhead lunge, a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.
* In the dumbbell lunge, the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).
* In the dumbbell front squat, rest the weights on the shoulders.
* In the Zercher Lunge, the weight is held in the crook of the elbows against the chest.
* The jump lunge is a plyometric exercise where the trainee jumps off the floor at the top of the lift. The lunge also has a number of commonly specified depths that are very similar to the squat. Refer to the article on Squats for further detail.

When applying Lunge to your training, it is best to start with   body weight if you have no experience or an experienced trainer/coach to help you with weighted variations. Take special care if you have had any low back, knee or ankle injuries when loading and positioning for your lunge. To lessen the risk of injury, be sure proper form and posture is used to protect these joints.

Article Source:http://www.articlesbase.com/fitness-articles/add-lunges-to-your-lower-body-workout-for-great-results-1126580.html

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Here’s a great video that explains why spot reduction is a myth. It also lets you know what you can do to burn the fat off your body.

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If you want to gain muscle, your workout intensity must be high, so be prepared to train hard! The harder people train, the better the results are they see. In order to get results, you need to set goals and push your comfort limit by cranking up your training intensity.

Intensity refers to the amount of resistance being used as well as number of sets being done. Push the body to exhaustion and also give it the recovery time needed and you will get results. This video does a great job of explaining what workout intensity is and how to push your muscles so you can achieve success. Watch the video and learn more about how to determine where your workout intensity should be.

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Progresstracking is key to understanding if your program is working or not. This video gives you 5 simple ways to track your fat burning progress.

Plugging through workouts over and over without a way of determining if you are making progress or not, probably won’t help you reach your fitness goals, especially if you are trying to lose body fat and maintain muscle.

Progresstracking is important and this video will explain how and why that is as well as several ways to track your progress and determine if your are losing body fat and how it is effecting your lean body fat.

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