10 Best Fat Burning Exercises to Get Your Body in Shape
Boost Your Metabolism & blast calories With Challenging fat burning exercises
Doing these moves regularly can help you achieve your weight loss goal.
We all know that workouts and exercises are crucial, not only for burning fat but also to improve your overall health. And when it comes to lose weight, it becomes even more important.
So, where to start?
How about the 10 best fat burning exercises for weight loss, which targets multiple muscles, torch calories and increases your metabolic rate.
If they feel hard, remember: each fat burning workout plan gets you one step closer to your weight goals.
Here are 10 tries and true best belly fat burning exercise moves that are proven fat burners.
- Lunges
- Burpees
- Explosive Lunges
- Squats
- Double Jump
- Mountain Climbers
- Tabata Drill
- Jump Rope
- Kettlebell Swings
- Body-Weight Exercises
10 of the Best Exercises for Weight Loss
#1: Lunges
A lunge is a single-leg exercise that is well known to work for your glutes, hips, quads, core, hamstrings and the hard-to-reach muscles of the inner thigh.
Unlike squats, lunges are highly effective at evening out muscle imbalances and can help you develop lower-body strength and endurance.
They’re a great beginner move because you pretty much do them daily.
So, are you ready to take the lunge?
Although, there are many variations to the lunge, but the plain jane forward lunge is highly effective for weight loss, as it works for max calorie burn and strengthen multiple muscles at once.
- At first stand tall with feet hip-width apart. Now hold weighs or place hands on your hips and take a big step forward with right leg.
- Keeping your spine straight, lower your body until your right thigh is parallel to floor and right shin is vertical.
- Pause for a minute, then bring your right leg back to starting position.
- Now repeat on the other side by stepping forward with your left leg.
- Do a total of 3 sets.
#2: Burpees
Burpees is one of the most effective and crazy challenging exercises out there. This moves effectively targets your every muscles in your body including core, chest and legs simultaneously sending your heart rate through the roof of awesome muscle building benefits and calorie-torching.
The sweat-drenching exercises turns your body into the piece of workout equipment ever, targeting every muscles in your body.
If you want to get the most from every rep, you need to know how to do burpee.
- Stand with your feet shoulder-width apart, putting weight in your heels and arms at your sides.
- Bend your knees, push your hips back and lower your body into a squat.
- Place your hands directly on the floor, in the front of your feet and shift all your body weight onto them.
- Jump back to softly land on the balls of your feet in a floorboard position. Just keep in mind that your body should form a straight line from your heels to head.
- Jump your feet backwards so that they land just outside of your hands.
- Reach your hands up and explosively jump into the air.
- Now land and instantly lower back into a squat for your next rep.
#3: Explosive Lunges
Explosive lunges is one that gives you a stretch on glutes and tests your balance and coordination as well as patience. This fat burning exercise can improve sports like skills as well as performance such as basketball spirits.
This fat burning exercise at home involves powerful and quick movements, which focuses on speed and relax. On addition, they also work on core stability so that one maintains balance and posture throughout the exercise.
It’s very important to warm up your body so that you wake up the nervous systems and the muscles before you can train on explosive lunges.
- Stand with the feet placed together, hands on your hips. Now step forward with the right leg.
- Bend your right leg at a 90-degree angle and then jump up, switch the legs in midair and softly land with the left leg but in a forward lunge.
- Repeat all the steps of explosive lunges while you alternate side for at least one minute.
Doing this exercise regularly will prevent knee injury and ensure you work the intended muscles. It also prevents from causing injuries and diseases of the joints or muscles.
#4: Squats
Squats are one of the best fat burning exercises that you can possibly do for weight loss – that’s it, if you do them correctly.
Squats are the perfect staple and they’ll make your body look pretty amazing.
Squats help create an anabolic environment in order to promote body-wide muscle building and also aid to build your leg muscles.
This fat burning exercise actually helps you build muscles in your entire body, boost your sports performance, maintain mobility and balance, burn more fat, prevent injuries. All in all squats help you improve both your upper and lower body strength.
Additionally, this exercise improve the pumping of body fluids, assisting in removal of waste and delivery of nutrition to all tissues, including glands and organs. They are also very useful for improved movement of feces and more regular bowel movements.
The research shows that when doing squats properly, it’ll improve knee stability and strengthen connective tissue.
- First of all stand as tall as you can with your feet shoulder-width apart. Arms either at your side or holding weights.
- Lower your legs and raise your arms in front of you, keeping your body weight in your heels.
- Pause, then slowly push yourself back to the starting position.
- Keep your back straight and lower your thighs parallel to the floor. Keep your knees in line with your toes the entire time.
- Rise back to a standing position. Repeat 3 sets of 15 reps.
#5: Double Jump
The double jump is a highly impactful cardio exercise that can help increase speed and explosiveness, build muscle strength and boost aerobic fitness. This fat burning exercise activates your lower body and help tone your thighs, legs and glutes.
By incorporating a jump and lunge you can take your traditional squats up a notch. This double jump exercise will increase your heart rate and it’ll make you feel the burn in your butt, abs, and legs.
- In the first step, stand with your feet shoulder-width apart and keep your toes pointing slightly outward.
- Now bend your knees, pushing your hips back and carry-on squat until the thighs are parallel with the floor.
- Raise your hips up to a few inches and squat again.
- To jump straight up, push through the heels.
- Softly land with your knees slightly bend and go back into the squat position.
- Repeat the entire moves until the set is complete.
#6: Mountain Climbers
Mountain Climbers are highly effective fat burning exercise that is bound to increase your heart rate while also repairing nearly every muscle group in the body including triceps, biceps, deltoids, abdominals, obliques, hamstrings, quads and hip abductors.
Mountain climbing is completely a full body workout. This fat burning exercise is also accessible as you can perform them anywhere because they require only your bodyweight.
Additionally, it strengthen your upper body muscles of the shoulders, chest, arms and back because they hold your bodyweight for a long period of time.
Apart from this, by adding the movement of the legs, the upper body needs to stabilize and at the same time keep you grounded.
- Begin with a plank position by keeping your arms and legs straight. Now keep your abs pulled in and your body straight.
- Pull your shoulders away and squeeze your glutes from your ears.
- Next, draw your knee towards your chest and pull your abs tighter ensuring your body doesn’t come out of its plank position.
- Immediately switch and pull the left knee in. At the same time pull your left knee in to the chest and push your right leg back using the same form.
- Alternatively, bring left and right knees in toward chest. Always switching simultaneously so that you’re using a running motion.
- Repeat for 1 minute and rest 20 seconds. Do 3 sets.
#7: Tabata Drill
Tabata Drill workout is a form of high-intensity interval training that forces you to work at a very high intensity for short period of time. This fat burning exercise can help build strength and increase stamina in just four minutes. By doing this workout, you’ll not only burn more calories but also increases your after burn. This is a very advanced workouts that involves pushing you to dig deep in order to find the will to keep going.
Tabata Drill is best suited to advanced exercisers with high-intensity training. For performing this exercise, you won’t need any equipment.
- Start with dumbbells up to your shoulders and keeps your feet together.
- Raise the dumbbells jack straight up, till your arms are fully extended. At the same time jump on your feet outward.
- Continue this process with all-out effort for 20 seconds.
- Rest for 10 seconds, now place your feet shoulder-width apart, dumbbells at your chest.
- Now start jabbing the dumbbells all around the body. Alternatively switch sides and carry on with all-out effort for 20 seconds. Take rest for 10 seconds and then repeat the whole process for 8 rounds.
#8: Jump Rope
Jump rope – the most effective forms of cardio. According to a study, if you do jump rope for 10 minutes a day, it’ll will be comparable to 30 minutes of jogging. The experts recommend the workout benefits as a certified full body activity that promotes good heart and health too.
Skipping the rope is just another way to fit in an effective cardio session when you’re on to begin – just toss your jump rope in your carry-on! You’ll probably completely feel energized after jumping rope.
So, we recommend try adding jump rope to your routine, you can do it alone as a cardio workout.
This fat burning exercise will give your body time in order to recover between jumps while tightening your tummy.
- Before you start, check the length of your jump rope by holding it in your hands and ensuring the handles line up with your shoulders.
- Now begin with your feet together, hands holding ends of the jump rope and elbows in toward your ribs.
- Swing the skipping rope and step over with feet together. Do not try to jump in between, just jump with each swing of the rope.
- Continue your jumping for at least 1 minute. Complete 3 sets.
#9: Kettlebell Swings
Kettlebells Swings is a great way for an effective weight loss as they has the potential to keep your entire body engaged and on the other hand they’re low impact yet high intensity plus ideal for calorie burn.
The main benefit of kettlebell swings is that you can get a lot of metabolic disturbance in a very short period of time.
This fat burning exercise is excellent for developing posterior chain strength and integration with the glutes, hamstrings and lower back.
This workout is performed in a very functional manner and not through isolation like with most machine that works for those muscles.
If we talk from a body shaping standpoint, kettlebell swings exercise for fat loss work great to develop the musculature in your shoulder and upper block.
- Stand with your feet shoulder-width apart. Now hold kettlebell handles with both hands in front of you.
- Bend your knees and push your hips back.
- Keeping your arms straight, lean forward and lower the weight between your knees.
- Push your hips forward as you stand and swing the kettlebell upward.
- Pull the kettlebell back down as you push your butt back.
- Complete 3 sets of 15 swings.
#10: Body-Weight Exercises
Body-weight exercises rely on your body for muscle-building activities. Its benefits include more than just building lean muscle mass, which is of course very beneficial. This fat burning exercise also improves heart health, treat diabetes, improve your mood and help strengthen joints and bones and maintain cognitive function.
Body-weight exercise increase your muscle mass, means more calories burned. This fat loss exercise also get your heart pumping and your muscle activated.
- Begin this workout with your arms at your side and feet together. Now raise your hand into a jumping jack and jump feet apart.
- Place your hands on ground, jump back in and feet out. Again repeat the steps and raise up back into a jumping jack.
- Continue for 10 reps and complete 3 sets.
- Stand with legs straight, left leg lifted and right hand on your hip. Bend your right knee and touch it with your right hand.
- Before switching sides, continue for 10 reps. Report for 3 sets.
- Get back into plank position, with legs outstretched behind you and hands on the ground.
- Start driving your knee into the opposite shoulder. Continue switching legs for 45 seconds, repeat for 3 sets.
Conclusion
The best exercises are always going to be those that involve multiple large muscle groups. You can easily take a simple step and turn it into something more effective that’ll give you the most bang on every moment that you spend on your exercise. While it takes a lot of different kinds of training to achieve a fitness goal. So, try this 10 fat burning workouts to get a slim and defined body.
1 Comment
So, here are 10 true and tried exercises that are proven fat burners. Follow this workout plan if your goal is to lose weight and get a leaner body. Tell us what could be added more to this fat burning exercises lists. We are open to your suggestions. Comment below…