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The Eight Most Effective Fat Burning Exercises


Want to know how to burn the most fat in just one exercise? There are a few exercises that stand out as the best fat burning exercises of all -- meaning they'll burn more fat and calories than the average movement.

Here are a few of the most effective fat burning exercises to include in your workout:


There are few full body workouts quite as effective as burpees! Nearly every muscle in your body is engaged: your legs when you squat, your core when you jump back, your chest, shoulders, and triceps when you push-up, and your legs and core once more as you jump your feet to your hands. It's a brilliant exercise that adds cardio to high intensity strength
training for maximum fat burning!

Heavy Rope Training

The fact that your muscles have to work hard to sling these ropes around adds to the intensity of this cardio workout, and pretty much any movement with the heavy ropes deserves a spot on this list!

Mountain Climbers/Spidermans

Mountain Climbers are hard enough, but turning them into Spidermans makes them twice as hard! Your upper body is engaged to keep your body in a proper plank position, and your legs and core are engaged to bring your legs up to your hands. Brilliant full body movement that torches fat like a superstar!

Medicine Ball Slams

The fact that your entire body engages for this exercise is what makes it so effective. Raising the ball high above your head may not tire your shoulder muscles too much, but you'll feel the movement throughout your arms, torso, back, glutes, and legs as you slam the ball to the floor. Squat to pick it up, and complete the brilliant fat-torching movement.

Squat Jumps

Drop into a squat but instead of standing up straight, leap a few inches off the ground. It's meant to hit your legs (glutes, hamstrings, and quads all at once), but it adds a bit of cardio into the mix. By combining the two, you get an amazing workout that burns a lot of fat.

Lunge Presses

Step forward into lunge, hold the position, and press two dumbbells over your head. Your legs are engaged for the lunge, your shoulders and arms work to press the weights overhead, and your core is locked as you hold your balance. Another brilliant full body movement!

Lunge Curl Press

To add intensity to the last exercise, have the weights hang down by your side and curl them to your chest before pressing them overhead. It will take a second or two longer to return the weight to its original position, meaning your legs and core get a better workout. Amazing for torching fat and hitting multiple muscles at once!


Rowing is meant to be a great cardio workout, but increase the intensity and slow your pace a bit, and you have an intense fat-burning workout. Adding the muscle-burn will use up energy quickly, forcing your body to turn fat into energy. You'll feel the strain along your back, glutes, hamstrings, and biceps, and you'll burn A LOT of calories at the same time!

Do these exercises, and you'll burn more fat than you would with either cardio workouts or classic strength training movements.


Yoga Poses Even the Least Flexible Can Do

Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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