Joe McConnell
Add running, squats, and deadlifts to your daily fitness routine! Check out an expert-recommended list of the 12 best exercises for burning fat and losing weight.
Burning stubborn fat can’t be an overnight success. It takes consistency, dedication, hard work, and patience to stick to a healthy lifestyle and a rigorous workout routine. While you’re trying to melt away your bulges, you can’t overlook the importance of fat-burning exercises! These workouts are essential for maintaining a healthy weight and improving your overall fitness. Fat-burning exercises, such as squats, running, and strength training, increase your heart rate and metabolism, helping your body burn calories more efficiently. Not only do they boost weight loss, but they also tone your muscles and improve your cardiovascular health. All in all, including these exercises in your routine can lead to lasting weight loss, improved endurance, and a stronger, leaner physique. So, are you ready for your weight-loss transformation?
The best fat burning exercises
Here are the 12 best fat burning exercises that can boost your metabolism and help you lose weight.
1. Run
Running is a high-intensity cardiovascular exercise that increases calorie burning. “It increases your heart rate and engages multiple muscle groups, promoting fat burning throughout your body,” says fitness expert Yash Agarwal.
How to do it: Start with a warm-up, then jog at a comfortable pace. Gradually increase your speed or incorporate sprint-jog intervals to maximize fat burning.
2. Jump
Jumping rope is a complete workout that improves coordination, endurance and cardiovascular health. It focuses on the legs, core and arms, while improving calorie burning.
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How to do: Hold the handles of the jump rope, keeping your elbows close to your body. Jump over the rope, landing softly on your toes. Increase the intensity by jumping faster or adding variations.
3. Lunges
Lunges target the muscles of the lower body, such as the quads, hamstrings, and glutes. “This helps improve balance and stability in the body. They are good for shaping the legs and burning calories,” explains Agarwal.
How to: Stand, step one foot forward, and lower your body until both knees are at 90-degree angles. Keep your front knee in line with your ankle and your back knee just above the floor. Once you’re done, switch legs.
4. Mountaineer
Mountain climbers are a dynamic exercise that engages the core, shoulders, and legs. They quickly increase heart rate, promote calorie burning, and improve cardiovascular fitness.
How to do: Start in a plank position, hands directly under your shoulders. Push one knee toward your chest, then quickly switch legs, alternating in a running motion. Maintain a steady pace.
5. Squats
Squats are a great way to strengthen your lower body, including your quads, hamstrings, and glutes. They also engage your core and help firm your abdominal muscles. They improve overall muscle tone and increase calorie burn.
How to: Stand with your feet shoulder-width apart, toes turned out slightly. Lower your body as if you were sitting in a chair, keeping your chest and knees behind your toes. Push through your heels to stand up.
6. Swimming
Swimming is a low-impact, full-body exercise that burns calories and tones muscles. It improves cardiovascular endurance and targets major muscle groups, such as the back, arms, and legs.
How to do the exercise: While swimming, focus on your breathing, learn to improve your balance in the water and always wear goggles.
Read also: Water Workout: 7 Pool Exercises to Burn Calories and Lose Weight
7. Cycling
Cycling is a cardiovascular exercise that strengthens the leg muscles and improves endurance. It burns calories effectively, especially when pedaling at a moderate or fast pace.
How to do it: Pedal a stationary bike or ride outside. Keep a pace that is comfortable for you and try to keep your shoulders relaxed, elbows bent, knees in line with your feet, and a relaxed spine.
Read also: Want to burn calories to lose weight? Try cycling every day
8. Deadlifts
Deadlifts are a compound exercise that targets multiple muscle groups, including the back, glutes, hamstrings, and core. They improve overall strength and metabolic rate, aiding in fat loss.
How to: Stand with your feet hip-width apart, barbell in front of you. Lean at the hips to lower your torso, keeping your back flat and chest up, until you can grasp the bar. Lift, extending your hips and knees.
9. Kettlebell Swing
“Kettlebell swings are a powerful exercise for building strength and improving cardiovascular fitness,” according to Agarwal. They engage the posterior chain (back, glutes, and hamstrings) and increase calorie burn.
How to: Stand with your feet wider than shoulder-width apart, kettlebell between your legs. Lean at your hips, grasp the kettlebell with both hands, then swing it forward and up to chest height, using the power of your hips.
10. Push-ups
Push-ups strengthen your chest, shoulders, triceps and core muscles. They improve upper body strength and stability and increase your heart rate to burn calories excessively.
How to do: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up. Modify to knees on the floor if needed.
11. Jump on the box
Box jumps are plyometric exercises that improve explosive power and calorie burning. They target the leg muscles, including the quadriceps, hamstrings, and calves, and improve cardiovascular fitness.
How to do: Stand in front of a sturdy box or platform. Bend your knees, then jump onto the box, landing softly with your knees slightly bent. Carefully lower yourself down and repeat, adjusting the height of the box for intensity.
12. High knees
High knees are a cardio-intensive exercise that increases your heart rate and improves coordination and endurance. They engage your core and leg muscles while burning calories.
How to do it: Stand tall, lift one knee toward your chest as high as you can, then quickly switch legs, alternating as if running in place. Maintain a brisk pace, pumping your arms for added intensity.
Tips for training safely
When performing these fat burning exercises, keep the following tips in mind:
- Always start with a 5-10 minute warm-up exercise to prepare your muscles and prevent injury.
- Focus on maintaining proper form and posture to reduce the risk of injury.
- Stay hydrated before, during and after your workout session.
- Take frequent breaks between workouts and give yourself adequate rest to allow your muscles to recover.
- Perform these exercises at least 3-4 times a week.
- Listen to your body and stop if you feel pain or other uncomfortable symptoms, especially chest pain.
- To lose weight, eating a healthy diet is essential. So, make sure you eat a nutritious diet, full of essential nutrients.
By following these tips and exercises, you will soon notice the difference in your weight!
