Hip fat occurs when your body consumes more calories than you need. As a result, the excess is stored as fat. If you want to lose hip fat, you need to focus on burning fat all over your body, including the hips. The best exercises for burning hip fat quickly are exercises that shed high amounts of calories and tone your hip muscles. It's also important to eat a low-calorie diet to promote weight loss.
Vigorous Cardio
The fastest way to burn calories and lose hip fat is through vigorous cardio activity. For example, walking at 2 mph burns 183 calories for a 160 lb. person. However, if you increase the intensity to running, you burn 986 calories, according to MayoClinic.com. Rollerblading is another high intensity option, burning 913 calories an hour. Swimming laps and playing racquetball burn 511 calories an hour. Discuss the best activity level for you with your medical provider.
Interval Training
If you aren't ready for vigorous activity, an interval training approach allows you to combine moderate and vigorous activity to build strength and burn hip fat quicker. Start out with a moderate type of activity, such as brisk walking. After a few minutes, select vigorous intensity exercise, such as jumping rope or jogging. Rotate between moderate and vigorous types of activities for at least 30 minutes.
Hip Toning Exercises
Hip toning exercises help you tone your hips and burn calories, even after your workout session has ended. An effective exercise is the traveling squat kick. Start out standing, hands on your hips. Slowly kick your right foot across the front of the body. Return both feet to the ground and lower into a squat position. Repeat this exercise 15 times on the right side. Then, switch sides and repeat 15 times on your left side of the body.
The side jump is another hip toning exercise. Start out in a standing position. Hop about 3 feet to your left, landing with your right foot slightly bent. Then, jump 3 feet to your right, landing with your left foot slightly bent. Repeat this exercise 15 times on each side of the body.
Circuit Training
Circuit training allows you to combine high-calorie burning cardio activity with hip toning exercises. For example, you might start out with traveling squat kicks. Then, switch to a high intensity cardio activity, such as jogging, for a few minutes. Rotate between a new strength training activity and intense cardio activity for at least 30 minutes to burn hip fat.
References
- MayoClinic.com: Interval Training: Can It Boost Your Calorie-Burning Power; February 2010
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- "Fitness" Magazine: 10-Minute Hips Workout
- "Fitness" Magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
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