As summer approaches, the search for exercises that can accelerate the fat burning process increases. Among the many options, two simple—and no equipment required—exercises emerge as efficiency champions: burpees and squats.
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They both activate large muscle groups, raise your heart rate quickly and keep your metabolism revving even after training, explains personal trainer Vitor Vicente.
“These are complete, accessible exercises that deliver real results when done consistently,” he says.
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Burpee: Full, explosive and high-calorie
The burpee is considered one of the most complete exercises precisely because it involves the arms, chest, abdomen, buttocks and legs in one continuous movement.
“Because it is dynamic and explosive, it greatly increases calorie consumption in a short time,” explains Vitor. After a session, your metabolism continues to accelerate, an effect known as post-session heartburn.
How to do burpees:
- Start standing.
- Squat down and place your hands on the floor.
- Extend your legs back into a push-up position.
- Do push-ups (optional for beginners).
- Return to squat.
- Finish with a jump.
Recommended Frequency: 2 to 4 times per week, preferably in interval training – 20 to 40 seconds of execution alternating with 10 to 20 seconds of rest.
Burpee
Squats: Activate more muscles, burn more calories
Squats also top the list when it comes to burning fat. The reason is simple: The movement recruits the body’s largest muscle groups — the glutes, quadriceps, hamstrings, and core. “The more muscle activation, the more calories you consume during and after training,” explains the personal trainer.
How to perform a squat exercise:
- Feet are hip-width apart.
- Lower yourself as if you were going to sit, keeping your spine neutral.
- Toes turned slightly outward, knees aligned.
- Rise by pushing the floor with your heels and contracting your glutes.
Recommended frequency: 2 to 5 times per week, with body weight or light to moderate loads.
Squats are one of the best exercises to tone your legs and butt
Training without a strategy does not work miracles
Vitor emphasizes that no exercise achieves results in isolation. To burn fat quickly and healthily, the body must be in a calorie deficit, that is, use more than it consumes.
He stresses: “There is no training that compensates for excess life.” To accelerate results, he recommends maintaining four parallel pillars:
- Balanced diet
- High quality sleep
- Good hydration
- Consistency in training
Burpees and squats can be your allies on your journey to summer, but real results appear when lifestyle matches training.
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