Best fat burning exercises

Burning the fat from your body is straightforward. You don’t need to invest in fancy equipment or pills that claim that they have a recipe for losing fat or weight fast. All you need to do is exercise with the right intensity.

Once you start doing this, your body will start to adapt and you will find that you will be able to lose body fat easily.

There are a couple of things that you should keep in mind.

Resistance weight exercises are great for burning fat.

When you are holding more muscle, you will find it easier to burn the fat on your body.

This means that resistance weight exercises should be a part of your program. Ideally, you want to do the following weight exercises to help you with burning fat on your body.

Squats and deadlifts

This is essentially a full-body movement that will include your core, glutes, quadriceps, and hamstrings.

The deadlifts will also include your back and trap muscles in the movement.

The intensity for these exercises are very high and you will notice that your heart rate will elevate quickly.

Look into doing 10-12 rep sets, working your way between 50-100 reps in a complete exercise set.

Back exercises

Chin-ups, pull-ups, lat pull-downs, and rows are just some of the superior back exercises that will help you burn fat and develop your muscular frame.

Dumbbell and bench press exercises.

You can activate the muscles in your chest and shoulders. Particularly if you do dumbbell shoulder presses until failure for several reps.

When aiming for fat loss with these exercises, keep the recovery time as short as possible so that you turn the weight exercise sessions into more of a cardiovascular session. This means aiming for 60 seconds or less recovery time between sets.

Cardiovascular exercises for fat loss.

You need to do some sort of cardiovascular exercise to trigger fat loss. You can lose body fat quickly using the following methods.


This is fast and effective. However, you will need to do these in intervals. You can do interval sprints of 100m, 200m, 400m, or 1km. Keep the recovery times short and aim to perform the exercise at more than 80% of your maximum intensity.


Similarly to sprinting, you can jog for an extended period of time. Ideally aim for more than 30 minutes, but still aim to keep your heart rate above 60% of your maximum intensity. (Ideally, 80% or more)


This is another easy exercise that you can do to trigger fat loss quickly. Aim for 500-1000 single skips in a single session. Increase the intensity by doing double skips. And if you can, triple under skips.

Incline walking

An intensive exercise that isn’t too intense on the joints. You can do this on a treadmill and put the setting to the highest incline. Then walk at a pace that you can manage. However, track your heart rate and try to get it above 60% of your maximum heart rate.


This is great especially if you just need to start your cardio progression. Simply find some stairs or go onto a stair machine. Start at a moderate pace and then increase the intensity based on what your body can handle.

Aim to stay on the machine for 30 minutes or more.

These are some really effective fat-burning exercises. There are several others that aren’t featured on this list at the moment because I know that you can lose alot of body fat simply by doing these a few times a week.