6 Best Fat Burning Exercises You Can Do At Home, See Here
Below, you will learn how to create a fat-burning workout, six fat-burning exercises to incorporate into your routine, and why “fat-burning” isn’t just done at the gym.
Starting a fitness routine can be overwhelming.In each exercise class and personal trainer promises you results. But when it comes to finding the best workouts for burning fat, not every fitness or professional class will do it.
Learn how to create the best workouts for burning fat with examples of exercises that can be done from the comfort of your home. Plus, find out how a keto diet can help you.
A fat burning workout program is more complex than the wellness industry suggests. You need a combination of strength, cardio, and interval training – and while many fitness programs offer one of the above, few use all three.
The main components of a fat burning workout
If you’re looking to encourage fat loss while maintaining lean muscle, your workouts may look different from the others next to you at the gym.
The best fat-burning workouts balance these three things
Heavy weights and light volume (5-6 repetitions per set): to make you stronger and burn fat
High volume and lighter weights (8 to 12 repetitions per set): to develop your muscles
High Intensity Interval Training (HIIT): to add cardio and burn fat
Using the three tactics allows you to challenge your body in three different ways.
For example, lifting heavy loads imposes a different tax on the body than high volume enlargement / muscle building (point 2). In addition, doing a lot of cardio in a HIIT workout (article # 3) can encourage weight loss, but it’s best to combine it with resistance training to prevent muscle wasting or loss of muscle mass [*] [*].
In other words, you will see the results of one of these tactics. But to see the most results – in the least amount of time possible – it’s best to incorporate all three into your training program.
Here’s how these elements work together in fat-burning workouts:
Adding resistance training will help increase strength gains and maintain lean muscle mass, which will help you burn more calories, even at rest.
Aerobic exercises (or cardio movements) will help you burn fat, especially visceral fat around your abdomen.
Cardio can also help you lose abdominal fat [*].
6 Exercises to Burn Fat
If you want to burn fat through exercise, you should consult a personal trainer to design a personalized training program for your body and your goals.
That said, there are many exercises that you can do on your own, which touch the three cornerstones of a fat-burning workout in one movement.
Burpees are a popular exercise among personal trainers, increasing their clients’ heart rates (and raising eyebrows).
This bodyweight movement deserves a lot of attention because it is a cardio exercise targeting your whole body. Combining a squat, push-up and vertical jump in one movement, it is certainly a favorite on HIIT circuits.
Do it yourself:
Stand with your feet shoulder width apart. Lower yourself into a standing squat, then place your palms firmly on the floor in front of you.
Rest in a high plank position, then lower it into a push-up.
Put your feet back, explode in a vertical jump and land gently with your knees bent in your original squatting position.
There are many slot variants, each with unique advantages. A curtsy slit will pull your glutes, a static slit will burn your quads (known as power on time) [*], and a jumping slit will move your heart rate.
A walking lunge combines strength, cardio and balance in one movement. You have to pull your heart out to keep your balance, hold a pair of dumbbells to add resistance, and walk a certain distance to add light cardio to the exercise.
Do it yourself:
Take a pair of moderately heavy dumbbells, between 20 and 40 pounds.
Stand straight, tuck in your pelvis with your heart engaged.
Take a step forward with your right leg, lowering yourself so that your right quadruple is parallel to the ground and your left knee hovers a few inches above the ground.
Tighten your right buttocks and push your right heel into the ground, pushing you away while standing. Repeat on your left leg.
Make 15 lunges in total, rest for 10 seconds, then return to your starting line.
When you think of dumbbell movements – like heavy squats, deadlifts, or bench presses – you probably imagine slow, controlled exercises to increase muscle gain.
The Kettlebell swings couldn’t be more different. They are both anaerobic (strength and power) and aerobic exercise, causing a “vigorous cardiovascular response” when used in interval training [*].
You do not believe it? Just try doing three sets of 20 reps and see how breathless you really are.
Do it yourself:
Take a moderate to heavy kettlebell, or about 16-20 kilograms (35-44 pounds), and place it on the floor about 6-12 inches in front of you.
Grasp the top of the kettlebell, roll your shoulders back and down, squeeze your heart and “swing” the kettlebell between your legs. (Mental tip: imagine a soccer player pointing the ball towards the quarterback.)
When the kettlebell returns to its most distant point, tighten your hamstrings and glutes to send the kettlebell.
At the furthest point, your arms should be extended in front of you parallel to the floor, elbows slightly bent.
Before you think, “I can’t pull-up,” pause for a moment. Pull-ups are certainly a difficult move that tests your heart, lats, chest and back muscles, and many people find it difficult to do one repetition.
And frankly, if you are looking to burn fat, a representative will not cut it (pun intended). So instead use tools – like a resistance band or TRX – to make the movement more accessible.
Do it yourself:
To perform assisted traction, suspend a TRX so that the handles are approximately 3 to 4 feet from the ground. (While seated, you should be able to grab the handles with your arms fully extended above your head.)
Sit directly under the TRX, legs extended in front of you.
Then, while engaging your lats and core, pull yourself up and off the ground, until your hands (and the TRX handles) are positioned just under your armpits.
If you need less resistance, bring your feet towards your glutes.
When it comes to the best fat-burning exercises for your lower body, you have more than enough options to choose from (case in point: the previous four moves).
But what about your upper body? Fighting rope movements are among the best workouts for burning fat to increase your heart rate while working your biceps and triceps.
Do it yourself:
Stand with your feet shoulder width apart, holding a rope in each hand.
In the slightly squatting position, engage your trunk and raise your right arm in a loop.
Lower your right arm while you bend your left, then speed up the movement.
Continue to alternate arms at high speed for approximately 45 seconds.