Best Fat Burning Exercises For Men & Women

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Last updated on September 5, 2022

Losing body fat is probably the number one reason that people work out. Many of them, however, are not choosing the right exercises to get the results they want. In this article I’ll bring you the best fat burning exercises for men and women.

How to Burn Fat the Right Way

To burn fat from your body you need to do two things:

  • Eat fewer calories
  • Burn more calories

In this article, I will provide you with four awesome workouts to burn the maximum number of calories in the shortest possible time. They will be divided into:

  • Beginner (Home)
  • Intermediate (Home)
  • Beginner (Gym)
  • Intermediate (Gym)

Beginner Home Workout

These two home workouts rely on your bodyweight and a resistance band to add more intensity (and, therefore, greater fat burn). You can pick up a resistance band set for around twenty dollars.

Overhead Banded Squats

Stand with feet slightly wider than shoulder width, toes pointed slightly outward. Loop a resistance band under your feet and hold the other end in your hands. Bring your arms up to full extension above your head. Keep your elbows locked in this position throughout the movement. Now hinge from the hips to descend into a parallel squat. Perform two pulses before extending out of the squat. That is one rep.

Mountain Climbers

Position yourself face down on an exercise mat with your arms fully extended, palms on the floor and your body extended so that you are resting on your toes. Begin the exercise by bringing your left knee up and across to the right side of your torso. Immediately kick the leg back and repeat with the other leg. Continue in a fast, repetitive action to complete your rep count. Keep your butt down throughout the exercise.

Squat Jump + Abduction

Stand with your feet shoulder width apart and a resistance loop band over your mid thighs. Clasp your hands together in front of your chin. From this starting position, descend into a parallel squat position. In this position pulse your thighs apart twice and then jump directly into the air. That is one rep.

The Workout

In this beginner fat burning workout you will perform the 3 exercises above in circuit fashion. Do each move for 3 seconds and then move to the next with no rest. Go through 2 complete cycles (3 minutes of exercise) and then rest for 2 minutes. Workout to cycles of 2 minute workouts. This is a great workout to lose belly fat.

Intermediate Home Workout

This home fat burning workout will make use of the HIIT training concept. You will be doing just one exercise, the Burpee. You will do the exercise for 20 seconds, followed by a 10 second rest. This will be repeated until you have done 8 rounds. This is extremely taxing and will burn a lot of calories while you do it and even more afterwards.


Stand with feet shoulder width apart. Drop to the floor and kick your legs back so that you are in the top push up position. Do a push up and then jump your feet back to your hands. Now explode back up to return to the start position.

Beginner Gym Workout

Your beginner gym workout will be based in the cardio area of your gym. It will involve 3 key exercises, each one done for 10 minutes. Rest for 60 seconds between exercises.


Get on the treadmill and do a 2-minute warmup. Now increase the speed until you are running at a moderate pace for 7 minutes. Then do a 1-minute warm down .

Rowing Machine

Get on the rowing machine and do a 2-minute warmup. Now increase the speed until you are rowing at a moderate pace for 7 minutes. Then do a 1-minute warm down .

Stair Stepper

Get on the stair stepper and do a 2-minute warmup. Now increase your stepping speed until you are stepping at a moderate pace for 7 minutes. Then do a 1-minute warm down .

Intermediate Gym Workout

Here is an awesome kettlebell, dumbbells and weight sled circuit that will churn through a ton of calories in only about thirty minutes.

Kettlebell Swing

Stand with feet shoulder width apart and a kettlebell held in both hands in an overhand grip. Allow the kettlebell to swing loosely between your legs. Now hinge from the hips to bring the kettlebell up to shoulder level. Lower and repeat.

Renegade Dumbbell Rows

Grab a pair of dumbbells and lie face down on the floor in a push up position with the dumbbells in your hands. From the top of the push up position, row the right arm up to your chest. Lower and repeat with the left arm. That is one rep. Continue to complete your rep count.

Sled Push

Load a weight plate onto a sled. Grab the sled uprights down low and run the sled forward as fast as you can for five years. Turn and run the led back to the start position.

The Workout

Find an area of the gym to perform this workout that will allow you at least 5 years of sled movement. Position the kettlebell and dumbbells in this area. Start with 25 kettlebell swings. Immediately follow with 10 renegade rows on each arm. Then immediately run the sled forward 5 yards and back.

You have now completed one round of this fat burning workout. Rest for exactly 60 seconds before your next round. Start with 4 rounds and work up to doing 8 rounds.

Wrap Up

Perform these fat burning workouts 3 times per week for maximum benefits. Be sure to follow a calorie reduced meal plan. You should also do a strength training workout a couple of times each week to maximize your fat burn.

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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