6 Best Fat Burning Exercises That Are Better Than Cardio

Including fat burning exercises in your workout routine is a great strategy if you’re trying to stay in shape. Simply put, burning fat leads to weight loss because less fat will cling to your body against your will. While having a low body fat percentage has obvious benefits, like ensuring your clothes fit better and making your muscles more defined and toned, it also has significant health benefits.

Obesity, which increases the risk of heart disease, diabetes, high blood pressure and types of cancer, can be caused by having too high a percentage of body fat.

Best exercises to burn fat

In addition to being beneficial for overall health, fat burning exercises are essential for anyone trying to achieve or maintain a healthy weight.

People generally lose weight when they increase their physical activity and reduce their caloric intake. These changes when combined can lead to a calorie deficit.

Depending on an individual’s weight reduction goals, the type and intensity of fat burning exercises they perform will determine the amount of exercise they need to lose weight. People will need to do more physical activity to lose weight if their diet is not changed and their caloric intake is not decreased.

Here is a list of some of the best fat burning exercises:

1) Dumbbell Squat Press

This fat burning exercise is also known as a “thruster” which combines a squat and an overhead press. When done in combination, these complex workouts help activate major fat-burning muscle groups, such as the quads, shoulders, and glutes.


  • Start by standing with your feet shoulder-width apart and holding the dumbbells close to your shoulders.
  • Drive your heels into the ground, squat as low as you can while feeling comfortable.
  • Squat down and press the dumbbells directly above your head as you approach the lowest point.

2) Exit push-ups

This is a powerful fat burning exercise you can do with your own body weight that targets your chest, core, shoulders and triceps. This exercise will help you gain strength and sculpt your upper body in addition to increasing your calorie burn.


  • Place your hands on the floor just in front of your feet, shoulder-width apart, and bend at the hips.
  • Perform push-ups by spreading your hands apart until they are in a push-up pose.
  • Return your hands to your feet, repeat the process.

3) Skipped lunges

Chances are you’ve never tried jumping lunges if you thought regular lunges were difficult. This fat burning exercise works the same muscles, but it also quickly increases your heart rate.


  • Simply lunge forward on your left leg while bringing your right arm and left arm back, with your elbows locked at 90 degree angles.
  • Jump straight into the air while changing the position of your arms and legs from the lunge, then land with the opposite arm and leg in front.

4) Jump ropes

Jumping rope is a great exercise for burning fat. It not only increases your heart rate and coordination, but it also helps you burn around 1,300 calories per hour due to its intensity.


  • Jump for 8-10 reps to warm up.
  • After that, jump without stopping for 1.5 minutes.
  • Repeat after a 15-30 second pause.
  • Complete three sets.

You can also change your diet. Jump one set while standing still, one set using both legs, and one set using one leg.

5) Kettlebell Swings

The best part about this fat burning exercise is that while you are burning fat, it will also help you build muscle. It burns more calories in less time than virtually any other aerobic exercise.


  • Stand with your feet slightly wider than shoulder-width apart and hold the kettlebell firmly with both hands.
  • Keep your head up and your chest out as you bend at the hips.
  • As you pull the kettlebell between your legs, be sure to maintain soft knees.
  • Bring the kettlebell up to shoulder height while maintaining a straight arm position by pressing into the hips and squeezing the glutes at the top.

6) Mountaineers

This is a fantastic fat burning exercise that you can do anywhere. Mountain climbers burn calories while working the whole body. Keep in mind that you burn more calories when you exercise more vigorously.


  • Start with your weight supported on your hands and toes in a hands-and-toes position with a straight line through your shoulders, hips, and ankles.
  • Maintaining a brisk pace, raise your knees to your chest while maintaining a strong core.
  • Switch legs during the repetition.


A combination of healthy eating and regular exercise is better for weight loss than calorie restriction alone. Some consequences of the disease can be avoided or even reversed by exercise. Exercise lowers cholesterol and blood pressure, which can help fight a heart attack.

Exercise helps to lose weight and maintain weight. Exercise can boost metabolism, which is the number of calories you burn each day. Lean body mass can be maintained and increased, which also contributes to a daily increase in calories burned.


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