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A Complete Guide To Exercises That Burn The Most Fat

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Do you know that the “how to lose weight fast” question is in the top 100 among Google enquires? Well, there is a reason for that – weight loss and burning fat exercises are a hot topic nowadays as more and more people can relate to this issue. As might be expected, there’s a strong need for workouts that burn fat quickly and easily, however, it’s a non-viable approach. Exercises that burn the most fat can’t be easy, they require persistence and hard work. Besides, just doing random exercises can be practical, of course, but it’s better to put your mind to planning to get better results. Let’s dig deeper into this workout world – with our knowledge and your attention we will lead you to success.

Factors That Influence Calorie Burning

To set off, we need to understand how calorie burning works and what factors are responsible for it. Typically just one thing pops up in our mind – less eating and more movement. Yet, there’s much more to it than that.

Your Weight

You might be surprised but your plus size puts you into a slightly more beneficial position. When we have 2 people with the same backgrounds in terms of diet and physical activity, the one with higher weight will see the results of exercising faster. It seems unfair, but that’s how it works.

When exercising, you require the energy which is obtained from calories. To perform the activity a bigger body needs more fuel, therefore more burned calories per minute. To make it even, just add more intensity to the workout.

Muscle Mass

Our muscle tissue growth is provided by protein synthesis. Muscles are more active metabolically and burn more calories than fat tissue. The more muscles you have, the more calories you burn while being inactive.

To enhance your body composition, you shouldn’t focus solely on burning fat, but also muscle tissue growth. It requires including strength training in your workout routine and having enough nutrients on your menu.


Biologically men have less body fat and more muscles than women do; therefore, they burn fat easier. The greater muscle mass of men is the result of testosterone-induced muscular hypertrophy [1]. Estrogen dominance [2] in women’s bodies is a cause of fat storage around the belly, butt, thighs, and hips. To make matters worse, fat cells produce even more estrogen, resulting in more fat – seems like a vicious cycle. 


The majority of us think that age is an obstacle on the way to losing weight; however, the recent 2020 study carried out by the Warwick Medical School indicates that 60+ patients with extra weight lose an equal amount of weight as younger people using only lifestyle changes and leading physically active life [3]. Be aware that “the more – the better” may not work leading to anything but health problems. 

With that in mind, the elderly should seek advice from 2 people: a doctor – to check if there are any problems and what types of exercises to avoid, and a personal trainer with a medical background – to make a workout plan considering the doctor’s notes. 


Exercises are irreplaceable if you want to keep your metabolism running well. The more muscle mass you have, the higher your metabolic rate is. If you choose to diet as your only way to lose weight, you risk losing both – fat and muscle tissues. As a result, your metabolism will get slower. The key to success is the combination of exercises and a correctly-chosen menu.

We need to remember, that not all exercises have equal influence. Generally, we can single out cardio workouts and strength-training exercises.

A cardio workout (also called aerobic exercise) is anything that gets your heart rate up and into the fat-burning zone. Cardio exercises include running, fast walking, riding a bicycle, swimming, taking aerobic classes, and hiking. This type of exercise is a good way to burn fat in the abdominal area, which is often the cause of diabetes and heart diseases.

Unlike cardio, strength training – resistance training – involves working out with weights to build strength and muscle mass. When aging we lose 3 – 8 % of muscle mass every ten years. To prevent such a pitiful condition, strength training must be included in the activity routine.

Ideally, we need to combine both cardio and strength training to remain healthy and strong, or just as a part of a rehabilitating program. Besides, exercising is always refreshing and mood-bursting.

Exercises That Burn The Most Fat Fast 

What workouts burn the most fat? The best exercises to burn calories are vigorous and intense and their duration is not less than 15-30 minutes. Exercises for calorie burn are designed to target the majority of muscle groups and increase your heart rate to a fat burning zone. 

Provided that you follow the procedure correctly, you will reach your aims and what’s more important, avoid injury. The best way to burn calories is to start low and go slow. With practice and experience your technique will improve, so you’ll be able to add weights and speed to trainings to make them more energetic.

You may be interested in the article — How to burn 2000 calories a day?

Below we offer you the best exercises that burn the most calories per hour (around 500 calories depending on speed, intensity, etc). All of the exercises and instructions are medically reviewed and are proven to have a positive effect on your fitness level and improve your health condition on the whole. Some of them require additional equipment like a jumping rope, kettlebells, or barbells (for weight training performance). 

We would like to remind you once again: when you understand what exercise burns the most fat, don’t rush things – visit your doctor, and make sure everything is okay. If he gives you the green light – set on the track and start moving towards your goals.  

  • Kettlebell Swing 

Kettlebell swings are among the exercises that burn the most fat at home, in case you have the equipment. They belong to cardiovascular and strength training exercises. It provides muscle growth, and weight loss and improves your balance.

The procedure:

  1.  Put your feet shoulder-width apart with a kettlebell in front of you on the ground. Bend at the waist and take the kettlebell handle with both hands; your palms are facing your body.
  2. Pull your shoulders down and back; brace your core before you start the exercise.
  3. Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and your neck straight.
  4. Drive your hips forward and propel the kettlebell into the air.
  5. Allow the kettlebell to swing down and back through your legs.
  6. Allow the kettlebell to swing back through your legs, and then place it in front of you on the ground; you’re back to the starting position.

If you’re a newbie to these swings, start with a weight that’s challenging but lets you maintain good form. Perform 2–3 sets of 10 reps just two or three times a week.

  • Jumping Lunges 

The jumping lunges provide lower-body strengthening including the quads, glutes, hamstrings, and calves. They also work your core targeting the deepest ab muscle that covers your sides and spine. As it’s a type of cardio exercise it also builds endurance, balance, and coordination.

The procedure:

  1. Place your feet together; your back and neck are aligned.
  2. Jump into a split leg position – one leg forward and one leg back, flexing the knees and lowering your hips a bit.
  3. While standing back up and jumping, reverse the position of your legs.
  4. Repeat 5-10 times on each leg.
  • Plank With Dumbbell Row 

The Plank Row challenges your core, increases stability, and targets the muscles of the middle and upper back, shoulders, and arms; it’s a combination of cardio and weight training. Basically, it is done from the plank pose with a set of dumbbells. 

The procedure:

  1. Take plank position with a dumbbell in each hand. Ensure your back is straight and your hands are under your shoulders.
  2. Keep your plank still; raise and pull one of the dumbbells to chest height, then return the weight to the ground; keep the rest of your body balanced in its position.
  3. Repeat the movement, alternating arms. Don’t lose the stability of your plank.
  • Single-Leg Deadlift 

Single-leg deadlifts belong to exercises that burn the most fat, they work the hamstrings, glutes, ankles, and the core. 

The procedure:

  1. Stand with your feet under your hips. Shift your weight to the left leg, and slightly bend in the knee.
  2. Begin to drive your right foot back like stamping the bottom of your foot on the wall behind you, keeping your leg straight.
  3. Slowly start hinging at the waist moving the torso forward until it’s parallel to the floor.
  4. Keep your arms straight, at shoulder height. Your body should be in a straight line from the top of your head to the bottom of your right foot.
  5. Begin pulling your right leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep.
  6. Repeat all reps on one side, then switch legs.

The number of reps depends on your goal and fitness level. The beginners can have 3 sets of 10 reps, with 70-80 seconds of rest.

Once you feel comfortable keeping the balance go for more: 3 sets of 15 to 20 reps with just 60 seconds of rest in between. If you’re aiming for strength, add some weights and make home-deadlifts the highest fat burning workouts.

  • Broad Jumps 

Broad jumps are among the most calorie – burning exercises at home – it’s a total-body move that involves all the muscle groups and helps to express max effort. Effective broad jumps are crucial for building coordination of the upper and lower body.

The procedure:

  1. Make sure you have enough free space around not to hit something.
  2. Stand with your feet shoulder-width apart and raise both of your arms straight overhead.
  3. Rise onto the balls of your feet – your toes are touching the ground and your heels are in the air.
  4. Begin to swing your arms back behind your torso.
  5. For the first jump, bend your knees and drive your hips straight back; press off the ground and jump forward, as far as you possibly can. Your arms and hips must help you propel.
  6. Land in the squat position. Repeat.

Don’t jump too far – you will lose your balance.

  • Sprinting 

When asking what workout burns the most fat, consider doing sprints. Sprint [4], is a race over a short distance (100, 200, or 400 meters) with a burst of speed. Sprints help to push the body to a maximum level of power usage. They help to build muscle mass, increase heart health and metabolism and accelerate calorie burn and fat loss. It is a good exercise for busy people because the whole workout can take not more than 15 – 30 minutes.

Sprints, as a type of a running workout, are extremely beneficial for bone density; while running they need to withstand all the pressure, becoming stiffer and denser with time.

  • Swimming

Swimming is a low-impact exercise for the whole body and spine in particular. It puts less pressure and impact on your joints, making exercising safer. Swimming tones belly muscles, legs, arms, shoulders, and buttocks; if you perform exercises in water, you will get complete weight training as long as water creates resistance.

Are you often told to straighten up and not to hunch? Well, swimming is there to help as it strengthens your core, back, and shoulder muscles, and as a result, you look more even and straight.

  • Jumping Rope

A jumping rope is a very simple tool, however, it provides an excellent workout to strengthen your body and burn fat; but the results depend on your speed and intensity

Jumping tightens the core, builds our stamina, tones the legs, especially calves, and improves breathing with lung capacity and heart rate [5]. Usage of a jumping rope together with a balanced diet won’t keep you waiting to see the great results – losing extra weight will become faster; all you need to do is to get started.

  •  Stair Climbing

What exercises burn the most fat at home? The leading position may be taken by stair climbing. It’s highly beneficial training – you spend nothing but calories and energy. Don’t want to hit the gym daily? Start walking up and down the stairs at home. It may sound easy till you try it, but the benefits are endless. It raises your heart rate immediately, maximizing your cardio benefits. Every major muscle in your lower body is involved – glutes, hamstrings, quadriceps, abs, and calves. Stair climbing is very challenging and intensive, hence you burn calories faster.

Even while being at work, use the stairs instead of a lift. A short coffee break can be replaced with going up and down the stairs several times.

  • Burpees 

It’s a great anaerobic exercise and must be used in every workout because it engages the whole body to train and provides effective fat loss

The procedure:

  1. Place your feet shoulder-width apart.
  2. Squat down and put your hands on the ground.
  3. Kick your feet back to assume a push-up position.
  4. Lower yourself into a push-up until your chest touches the ground.
  5. Hop your feet toward your hands.
  6. Stand up and jump up into the air; bring your arms overhead or clap them together overhead.
  7. Land softly and repeat.
  8. Don’t allow your back to sag toward the ground as it will put stress on the spine and can lead to back pain.
  • Cycling 

Riding a bike brings back good feelings and memories from childhood. Now, being an adult you can use it as a type of transportation, recreation, and sport, of course – so many things combined in one mechanism.

Cycling is also a low-impact exercise available for people of all ages. It is one of the most efficient ways to combine a regular workout with your everyday routine.

Cycling is an aerobic activity, which works your heart, blood vessels, and lungs.

The health benefits of cycling:

  1. Enhanced cardiovascular fitness and flexibility.
  2. Increased joint mobility and stiffness.
  3. Better sense of coordination and straightening of a posture.
  4. A sustainable way to keep your weight within healthy limits.
  5. Prevention of “sedentary lifestyle” diseases.
  6. Farewell to anxiety and depression – cycling will increase the level of your hormones of happiness and you’ll be able to see the brighter side of life.

Those who have some doubts about using the bike outside but are looking for the most calorie-burning exercises at home can use a stationary bike. The calories burned per hour will be the same, however, you’ll be able to watch your favorite movie while riding this machine, or simply join a Zoom conference. A stationary bike is a good choice in case of limited movement due to restrictions. 

  • High-knee running

High knee running in place combines the running motion with the highly-exaggerated knee lifts. It optimizes endurance, and flexibility and strengthens the lower body. The intensity of the exercise increases the heart rate and improves the health of the cardiovascular system as a whole.

The procedure:

  1. Stand with your feet hip-width apart.
  2. Push your knee towards your chest and place it quickly back on the ground.
  3. Follow this movement quickly doing the same motion with the opposite leg.

The time of running is up to you. Don’t worry, at the beginning, you may even struggle with 30 seconds run with high knees. Practice makes it perfect.

  • Butt kicks

Butt Kicks (or Glute Kicks) are one of many cardiovascular endurance exercises that stretches out the quadriceps muscle group with their dynamic movements.

The procedure:

  1. Put your hands on your butt, palms facing up.
  2. Bend your right knee and lightly tap your hand with the heel of your foot.
  3. Switch to the left leg.
  4. Continue for the desired time or number of steps.
  • Aerobic dance

Aerobic dance strengthens your heart and lungs and trains your cardiovascular system. It uses all large muscle groups, improving flexibility and balance. Instead of monotonous gym workouts, have some fun dancing while shedding extra pounds. 

Dancing aerobics is fast-paced, you can get tired quickly. But each training session will build your stamina and give you a boost of energy.

Zumba, hip hop, belly dancing, jazzercise, ballroom dancing, etc – quite a good choice for everyone. You can try each type and then decide on the one which appeals most to you.

  • Jumping jacks

A jumping jack works your glutes, shoulders, and core. It’s one of the basics for your cardiovascular endurance exercises list and is working on your aerobic health. 

The procedure:

  1. Stand straight with your feet together and your arms at your sides.
  2. Jump up and spread your legs out to the sides while bringing your arms up overhead.
  3. Jump back to the starting position and repeat.
  4. Continue for 30 seconds and have a 30-sec rest. Repeat 3 – 5 times. 

 The Bottom Line

As you noticed from the article, exercises that burn fat are diverse and mainly influence large groups of muscles. To get the desirable and beneficial effect on your body, you need to follow a carefully planned schedule (and better a medically reviewed one) and stick to your routine. Step by step, day by day, exercise by exercise – you will get closer to your goals.

All the great things are made of simple ones. Your weight loss can’t become an overnight success, it’s about changing your attitude toward life and adding some action to it.

The hardest step is the first one. With every training, you’ll notice how your energy levels get higher and your health and fitness level are improving.

For a start, dedicate at least 15 minutes to the exercises mentioned above, gradually increasing the timing, depending on your strength of course.

So, which exercises burn the most fat? 

  1. The exercises that are performed (not just planned in the imagination).
  2. The exercises that are performed regularly.
  3. The exercises that are performed regularly with full commitment.

You may take these statements as the pillars of your changes and read them every time you want to find a reason not to exercise. The only obstacle you may encounter on your way (with no health issues) is the battle you lose to your “next Monday” excuses. You live now – make the first step now. We will help and support you 😉


What exercise burns the most belly fat❓

Belly fat is burned through intense trainings together with the nutrition regimen. You can't target solely the belly fat and leave everything else behind. A combination of cardio exercises and weight trainings will have a massive influence, toning up your body, making every muscle work, and thus, a straight way to lose belly fat.

What exercise burns fat fastest❓

Cardio exercises performed at high intensity will help you burn the calories fast. However, it can be dangerous for beginners. The slow-paced approach is more sustainable.

Do push-ups burn fat❓

Yes, they can help burn calories and create a calorie deficit. However, they are more effective for building upper-body strength.


1. The Battle of the Sexes

2. Weight Management for Women

3. Ability to lose weight is not affected by age

4. Sprint Running

5. Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness


Annette Nelson

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