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Fat-Burning Exercises For Men

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Did you happen to notice your love handles getting bigger? Fighting a chunk in the trunk seems like hitting the brick wall? Well, weight loss was never an easy thing. You probably even do special exercises for men, but the nasty fat storage seems to be glued to you, and workouts don’t make sense anymore. What’s wrong, then?

First of all, we need to understand how to burn fat, not just to work out; metabolic resistance exercises and fat burning workouts for men will surely come in handy. Secondly, you should check your daily menu to ensure that there are no extras. Let’s get down to work.

Understanding How Body Fat Is Lost

When you initiate a new exercise and diet regimen, the body launches a fat burn program – it uses the energy stored in the fat cells to fuel your activities and stops putting away so much for storage.

The brain signals the fat cells to release the energy (fatty acid molecules) to the bloodstream. The muscles, lungs, and heart break them apart and use the energy stored in the bonds. This leaves the fat cell empty and makes it useless. If we maintain this situation over time, the body discards the fat cells as waste, making us leaner and healthier, leading to increased metabolism, decreased inflammations, and prolonged lives.

Fat loss includes intensive workouts along with increased calorie expenditure.

Appropriate Fat Burning Exercises For Men

There is no one-size-fits-all answer to this question, as we all have different fitness levels and body fat percentage. The exercises will vary, but the primary lists of exercises include some traditional types of a workout.

  • Cardio is the most effective way to burn calories and keep you healthy and fit. Cardio can be done in various ways, including running, swimming, jogging, cycling, and many other forms of exercise.
  • Strength – strength training increases the amount of muscle tissue you have, which helps you burn more calories than you would if you were not as muscular.
  • Metabolic Resistance Training

Metabolic resistance training workouts are a strategy for maximizing muscle gain, shedding excess fat, and revving your metabolism.

The idea is to do specific intense exercise intervals to increase the efficiency of your body’s metabolism (that’s why “metabolic” training). It trains your body to burn more calories while resting – a so-called “afterburn” when your body burns calories even after you’ve worked out.

Studies show [1] that metabolic training can build muscle groups and remove fat stores. It’s challenging, but as you know, no pain – no gain. Metabolic training must become a part of your fitness routine.

  • High-Intensity Interval Training

High-intensity interval training (HIIT) is training with short alternating periods of intense anaerobic exercises with short recovery periods until the point of exhaustion. This method includes exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. Though there is no universal hiit session duration, it typically lasts under 30 minutes in total. The time can vary, depending on a current fitness level. Traditional hiit exercise should be no longer than 20 seconds working with no more than 10 seconds rest; however, intervals of exercise range from 20 to 45 seconds but no longer than 75 seconds.

  • Full-Body Resistance Training

Resistance training is a type of physical activity designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.

Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, power, hypertrophy, and/or endurance. The external resistance can be a rope, dumbbells, exercise tubing, your own body weight, bricks, battle ropes, bottles of water, or any other object that causes the muscles to contract.

Specific Simple Fat Burning Exercises For Men At Home

Workouts at home became more common after all the lockdowns when people could not go out. Those periods were marked by an increased level of health diseases and musculoskeletal problems directly resulting from the lack of a physically active person.

Workout at home is also an excellent way to save money because you don’t need to buy a gym membership. Fat burning exercises just require your active participation, regardless of the place.

  • Mountain Climbers

Climbing a mountain is a perfect workout for the whole body, but it’s not accessible daily for most of us. What if the mountain hiking was transferred to your home?

The procedure:

  1. Take a high plank (pushup) position, with your hands placed directly below your shoulders, elbows turned out, and feet just wider than hip-width apart. Your shoulders should be higher than your hips.
  2. Squeeze your shoulders, core, and glutes to create full-body tension. Look down at the floor, keeping your head in a neutral position.
  3. Drive one knee up high to your chest as if you were running. Return your leg to a straight position. Repeat with the other leg.
  4. Continue alternating reps, working to keep your core in position with your shoulders higher than your hips. Brace your core to stay level.

In a nutshell, this movement looks like a run against the floor. While it sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. You can easily add mountain climbers to your morning workout regardless of where you stay.

If you live in a 10-20+ floored building, try walking up and down the stairs.

  • Burpee

Burpee is a full-body exercise used in strength training. The movement is primarily an anaerobic exercise. Burpees may help you burn belly fat faster than any other exercise or diet when performed regularly; it helps build strong muscles and increase your metabolism throughout the entire day.

The basic movement, described by its namesake physiologist Royal H. Burpee, consists of 4 main steps.

The procedure:

  1. Move into a squat position with your hands on the ground.
  2. Kick your feet back into an extended plank position while keeping your arms extended.
  3. Immediately return your feet to the squat position.
  4. Stand up from the squat position.
  • Jumping Jacks

A jumping jack, a star jump, and a side-straddle hop is a jumping activity that works your glutes, shoulders, and core. It’s one of the basics for your cardiovascular endurance exercises list and works on your aerobic health. It helps you lose weight as well as burn fat. Being just a beginner, your may start with slow jumping jacks.

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.

After you master slow jumping jacks, you can work out with a faster rhythm.

  • Back Squats

Back squatting is a great way to build muscle mass and strength and improve cardiovascular health.

The procedure:

  1. Safely load a barbell behind your head, resting it on your traps.
  2. Stand with your feet shoulder-width apart, toes slightly pointed out, and chest up.
  3. Begin to sit back in your hips, bending your knees and dropping your butt toward the floor. Ensure that you push your knees out and that your gaze stays ahead.
  4. When your thighs reach parallel to the ground, pause for 2-3 seconds, then stand back up, pushing through your entire foot back to start.
  • Skipping The Rope

Skipping the rope may seem like a childish game, but it’s a legit workout for fat burning. It increases cardiovascular endurance and increased metabolic rate, and weight loss. Skipping can help improve your aerobic fitness.

The procedure:

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Hold a skipping rope in each hand with your palms facing out.
  3. Bend your knees and lunge forward, swinging the ropes, so they hit the ground in front of you.
  4. Quickly jump up and repeat.
  • Walking Lunges

Walking lunges are among the best fat burning exercises for men – they strengthen the leg muscles and the core, hips, and glutes and help lose weight. You can also make the lunges more challenging by adding weights or walking with a core twist.

The procedure:

  1. Stand straight with your feet shoulder-width apart. Your hands can be by the side of your body or on your hips.
  2. Step forward with your left leg, putting the weight into your heel.
  3. Bend the left knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for a beat.
  4. Without moving the left leg, move your right foot forward, repeating the same movement on the right leg. Pause as your right leg is parallel to the floor in a lunge position.
  5. Repeat this movement, “walking” forward, alternating legs.
  6. Do 10 to 12 reps on each leg. Perform 2 to 3 sets.

We advise you to read the article — Skinny legs fat upper body.

  • Sprints

Exercise sprints are among the best fat burning exercises for men. They work the largest muscles in the body and improve your overall aerobic capacity, which can help you burn more fat quickly.

There are three types of sprints you can do to help you burn fat:

-short sprints – 30 seconds or less in length;

-medium sprints – between 30 seconds and 1 minute in length;

-long sprints – are 1 to 2 minutes in length.

  • Carries. Farmer’s Carry

Carries – fat burning workouts for men which involve lifting weight and walking around with it; excellent exercises for training every muscle at once and burning calories. Carries train the lower and upper back, legs, and shoulders while also targeting the stabilizing muscles of the core and building muscle mass. The basic carry exercise is a Farmer’s carry.

The procedure:

  1. Place a dumbbell or kettlebell on the floor next to your feet.
  2. Squat and grab the weights.
  3. Keeping your chest up and core braced, stand up.
  4. Walk forward, keeping an upright torso and engaging your abs so that the weight doesn’t dump into your low back – imagine a string connected to the top of your head pulling you toward the ceiling.
  5. When you’re finished, squat to place the weight back on the floor.
  • Bear Crawling

The bear crawl is a staple in high intensity workout routines for men. It helps to increase strength, stability, and fitness overall. It mainly targets the core and shoulders; however also influences your chest, back, butt, quads, and hamstrings. Bear crawling serves as an effective exercise to lose weight and increase your metabolic rate.

The procedure:

  1. Start with a tabletop position with hands under your shoulders and knees under your hips.
  2. Tuck your toes and lift your knees until they’re about 1–2 inches off the ground.
  3. Keep your gaze straight in front of you, and pull your core up and forward without lifting your hips.
  4. Bring your right hand and left foot forward together. The space between your arms and legs should be equal.
  5. Switch sides and repeat.

If you exercise with someone else, roaring will not help to train large muscle groups or to lose fat but will undoubtedly bring in some fun.

  • V-Sit Crunch

Crunches are always on the list for men who need to lose weight. They work the abdominal muscles, which stabilize the spine and help to reduce fat storage in the abdominal area; it’s among beneficial workouts that burn fat.

The procedure:

  1. Lie flat on the ground (or a mat for comfort) with your arms by your sides.
  2. Keeping your legs straight and together, raise them as high as you can.
  3. Lift your torso up towards your thighs, so you form a V-shape.
  4. Keep your back straight and movements smooth and controlled.
  5. You can keep your hands on the floor or bring them up to meet your feet.

You will be interested in the article — V Shaped Butt Exercises.

Exercises To Help Men Lose Belly Fat

There are many specific exercises when it comes to banishing belly fat. If you are expecting to lose belly fat fast, please don’t. The best way to burn off unwanted belly fat is to add physical activities into your daily routine and slowly notice the changes in your body. Here are some fat burn exercises that can help you slim your waistline.

1. Belly Sit-ups

Sit-ups strengthen and tone your abdominal muscles as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions 3 times a week. [cleaveland]

The procedure:

  1. Lie flat on your back.
  2. Bend your knees 90 degrees and put your feet onto the floor.
  3. Place your hands behind your head or crossed over your chest.
  4. Exhale while slowly raising your upper body forward until your chest almost meets your thighs. Feel your ab muscles being engaged.
  5. Inhale and return to the starting position.
  6. Repeat the sit-ups.

Sit-ups can easily be incorporated into your strength training workouts. Aim for 3 or 4 sets of 15 sit-ups, 2 or 3 times weekly.

2. Crunches

Crunches are the exercises for men that work the abs and help to lose extra handles, but they have a smaller range of motion than sit-ups. They might be a safer workout if you have back pain or injury.

The procedure:

  1. Lie on your back.
  2. Bend your knees and place your feet on the floor.
  3. Place your arms across your chest.
  4. Inhale and tighten your abs.
  5. Exhale and slowly lift your shoulders off the floor to about a 30-degree angle.
  6. Hold for 1-2 seconds and feel your abs engage.
  7. Inhale and return to the starting position.
  8. Repeat the exercise.

Belly Fat Burning Exercises for Men that Require Equipment

If you are willing to exercise in the gym, add the following exercises to your workout circuit.

  • Medicine Ball Slams

Medicine ball slams is a great fat-burning exercise for men. It improves your balance and coordination and tones up the entire body, particularly effective for the abdominal and lower-back muscles. Fat loss becomes more noticeable if you add this workout to your routine.

The procedure:

  1. To perform this exercise, you will need a medicine ball and a sturdy surface to slam the ball against.
  2. Stand with your knees slightly bent, holding a medicine ball above your head with your arms extended.
  3. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you.
  4. Let your arms follow through so you don’t fall forward. Catch the ball on its way back up and repeat.
  • Pull-Ups

pull-up is an upper-body strength exercise where the body is suspended by the hands and pulls up – the elbows flex, and the shoulders adduct and extend to bring the elbows to the torso.

The procedure:

  1. Grab the pullup bar with your palms down shoulder-width grip.
  2. Hang on the pullup-bar with straight arms and your legs off the floor
  3. Pull yourself up by bending your elbows and go all the way up until your chin reaches the bar
  4. Lower yourself until your arms are straight.
  • Dumbbell Thrusters

The dumbbell thruster works the entire body. This resistance training begins with a squat and ends with an overhead press. This exercise helps improve coordination, muscular endurance, and balance. While working out you burn a lot of calories in a short amount of time.

The procedure:

  1. Look directly forward, keep your chest up, and place your feet about shoulder-width apart; take a dumbbell to each hand.
  2. Initiate the movement with a squat – flex your knees and hips to lower your body as far down as your flexibility allows.
  3. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.
  4. After returning to standing, press the weights overhead by extending the elbows and flexing at the shoulder.
  5. Return the weights to the shoulder before repeating the entire movement for additional repetitions.
  • Deadlifts

The deadlift is a weight training exercise with a loaded barbell or bar lifted off the ground. It is one of the 3 favourite fat burning workouts for men, along with the squat and crunches.

The procedure:

  1. Stand with feet hip-width apart; barbell pressed up against shins.
  2. Keeping a flat back, hinge at hips to bend forward, pushing butt backward, until hands reach barbell with straight arms.
  3. Grab the bar with palms facing shins, hands shoulder-width apart.
  4. Look straight ahead, keep your arms straight and core tight, squeeze your glutes and pull the bar up along the front of your legs until you stand upright.
  5. Maintaining a flat back, hinge at hips and slide the bar in a straight path down the front of the legs to return to start.
  • Sled Pushes

An excellent exercise to work large muscles. It involves engaging your glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once; you can load the sled with heavy weights or not – it will still be effective.

Performing sled pushes, keep in mind:

  1. Keep your foot stance as your natural running position, not one foot behind the other.
  2. Brace your core before you move and during the length of the weight sled push.
  3. Have a firm grip on the prowler sled.
  4. Keep a neutral spine position.
  5. Ensure that your knees are in line with your feet.
  • The Assault Bike

Assault Bike trains your upper and lower body simultaneously, working a range of major muscles, unlike stationary bikes, which burn fewer calories because the movement is isolated to your legs, mainly around the knee extensors (quadriceps).

As long as you engage many muscles, the energy your body needs to recover after a session increases. The Assault Bike is an excellent device for high-intensity interval training, resulting in efficient training and significant calorie burn.

  • Power Cleans

The power clean is an impressive weightlifting exercise. The explosive power needed during the hip extension phase uses many of the lower body’s muscles – the hamstrings and the gluteal muscles.

The procedure:

  1. Set up in a deadlift position. Shoulders should still be over the bar.
  2. Take tension through the upper back and legs and keep the arms straight.
  3. Push the feet hard into the floor to maintain tension through the lower body.
  4. As the bar passes the knee, extend the hips, brushing the bar up the thighs.
  5. After a complete hip extension, pull the elbows high.
  6. Drop under the bar into a comfortable position with hips set back and knees bent.
  7. Catch the bar with elbows forwards and a full grip on the bar.
  8. Return to starting position.

This exercise requires prior preparation. Don’t start from it if you’re new to weightlifting.

  • Kettlebell Swings

Kettlebell swings can be incorporated into a variety of workout routines. The exercise is very challenging, which will help to burn more calories. To do the exercise, you will need a kettlebell and a mat.

The procedure:

1. Stand with your feet shoulder-width apart and your kettlebell in front of you.

2. Grab the kettlebell with your left hand and let it hang down by your side.

4. Bend your knees and lower your body until your thighs parallel the floor.

5. Drive your heels into the ground, and lift your torso and kettlebell towards the sky, extending your hips until your thighs are straight.

6. Repeat for the desired number of reps.

  • Dumbbell Snatch

By performing the dumbbell snatch, you improve overall body strength and increase muscle mass. This exercise can also help to increase your metabolic rate and help you to burn calories more effectively. To do the dumbbell snatch, you’ll first need a set of dumbbells.

  1. Lie flat on your back, your feet on the ground, and your arms at your sides.
  2. Hold the dumbbells with your palms facing forward, and lift them above your head, extending your arms fully.
  3. Lower the weights to the starting position.
  • Walking On A Treadmill

A walk on a treadmill can help you burn fat and improve your cardiovascular health. It’s a suitable workout for busy guys who have no time for a gym or outdoor sports and can benefit from the treadmill machine keeping on watching or listening to work stuff.

  • Cardio Row

Rowing gives you such a good cardio workout; it’s also flexible in terms of how you fit it into your routine. You can do it in short intervals between other exercises, with a suitable intensity to keep your heart rate high.

The procedure:

  1. Start seated on the machine with your knees bent and feet secured on the foot bar.
  2. Grab the handle attached to the flywheel at the front of the machine via a cable.
  3. Then, push yourself back with your legs, using your core muscles to lean your body back in a smooth, controlled motion while also pulling the handle towards your chest.
  4. Next, glide forward, returning your knees to their bent starting position and extending your arms and the handle ahead towards the flywheel.
  5. Repeat the motion for as long as you want your workout to be.


Losing fat is not easy; living with excess fat is even more difficult. Some may disagree, thinking that all people can’t have the same sporty and fit appearance. However, the science begs to differ. Extra weight tends to accumulate more in the long run, bringing new health problems and complications. Instead of turning a blind eye to it, it’s time to plan big changes.

Among all the fat-burning exercises at home for males, you need to choose the ones suitable for starters, and after some practice, move on to the average difficulty. Sport bears no rush; intensity must grow slowly.

To avoid boredom, don’t just stick to the 10 fat burning exercises you found first. You need to diversify your routine and engage as many types of muscles as possible.

Even the best fat burning workouts for men will not have a desirable effect if you don’t include a healthy diet on your list. Weight loss requires a high metabolic rate, which is possible to reach following the nutrition rules.


  1. Metabolic training: new paradigms of exercise training for metabolic diseases with exercise calorimetry targeting individuals.
  2. Will Sit-ups Burn Off Your Belly Fat?

Eva Patton

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