Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health and Wellness
  • Food & Nutrition
  • Fashion and Beauty
  • Lifestyle
  • News and Trends
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Low Impact
    • Race Training
    • Workout Trends
    • Motivation
  • Health and Wellness

    Health and Wellness

    See All Health and Wellness
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sleep
    • Mental Health
    • Healthy IRL
  • Food & Nutrition

    Food & Nutrition

    See All Food & Nutrition
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Meal Ideas
    • Low Calorie Diet
    • Healthy Snacks
    • Diets
    • Healthy Breakfast
    • Vegetarian, Vegan, and Plant Based Diets
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Apparel and Gear
    • Skin Care
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Body Care
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Relationships
    • Travel and Retreats
  • News and Trends

    News and Trends

    See All News and Trends
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Workouts
  4. These Are the Best Fat-Burning Exercises of All Time

These Are the Best Fat-Burning Exercises of All Time

By Nora Tobin Updated July 27, 2020
Skip gallery slides
FB Tweet
woman-doing-fat-burning-exercises
Credit: Mikolette/Getty

This fat-loss workout combines strength training and HIIT to build lean muscle in no time. Yes, no time.

Start Slideshow

1 of 9

FB Tweet
Pinterest Email Send Text Message Print

The Best Fat-Burning Exercises

woman-doing-fat-burning-exercises
Credit: Mikolette/Getty

Whether you're looking to build lean muscle, lose fat, or both, a combo of strength training and high-intensity interval training (HIIT) is the secret to speedy (yes, speedy) success. Sure, it's not revolutionary, but this fat-loss workout has been proven time and time again to be the best training method to reach your goals in the least amount of time. With these fat-burning exercises, you'll crush calories, build fat-burning muscle (more on this below), and boost your overall health—that is, of course, when coupled with A+ diet and lifestyle habits.

One big part of this fat-burning workout? Strength training. FYI, lifting weights doesn't make you "bulky." Muscle is metabolically active, meaning it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is denser than fat, so don't rely on the scale to track your progress. You will see the amazing results in the mirror and, more importantly, feel them. Focusing on how you feel (or other non-scale victories) tends to be far more effective for reaching your goals.

A combination of strength training and HIIT, these fat-burning exercises target every body part to give you a rock-solid core and strong legs and arms.

You'll need: A pair of dumbbells (10-20 lbs), a jump rope.

How it works: Do 1 set of each fat-burning exercise without resting between moves. Repeat the entire circuit 3 times. If you're short on time, you'll still get a great workout by doing 1 full circuit. For best results, do this fat-loss workout 3 days per week. To make it more challenging, increase the weight for each fat-burning exercise. (Related: How to Build Your Own Workout Routine for Weight Loss)

1 of 9

Advertisement
Advertisement

2 of 9

FB Tweet
Pinterest Email Send Text Message Print

Single-Leg Deadlift

single-leg-deadlift-fat-burning-exercise

This fat-burning exercise targets the glutes and hamstrings, strengthening your posterior chain (aka the whole backside of your body).

A. Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of thighs. Stand with feet hip-width apart and knees slightly bent. Shift weight into one leg.

B. Keeping knees slightly bent, bend at hips and lower torso until it's almost parallel to the floor (keep the weight as close to the body as possible).

C. Pause, then return to standing. (Back should stay naturally arched during the entire movement.)

Do 8 reps on each side.

2 of 9

3 of 9

FB Tweet
Pinterest Email Send Text Message Print

Split Squat Jumps

jump-lunge-fat-burning-workout-move
Credit: diego_cervo/Getty Images

These powerful jumps are considered one of the best fat-burning exercises, as they engage every muscle in your body. (Psst...if you're a fan of this fat-burning exercise, check out this plyometric power workout.)

A. Start in a lunge position with both knees bent at 90 degrees. Make sure the front knee is directly above the ankle. Clasp hands together in front of the chest.

B. Explosively, jump off the ground and switch feet in the air. Land softly in a lunge position with other foot forward.

C. Keep switching at a quick pace. Make sure to keep chest lifted.

Do 5 jumps on each side.

3 of 9

Advertisement

4 of 9

FB Tweet
Pinterest Email Send Text Message Print

Squat to Press

squat-to-press-fat-burning-exercise
Credit: JGalione/Getty

Squats are one of the best ways to strengthen your glutes, thighs, and core in just one smooth move. Simply put: They're an essential part of any fat-loss workout, and this one is no exception. Plus, by adding the press in this squat, the core and shoulders are engaged the entire time. (Before dropping it ~low~ with this fat-burning exercise, make sure you know the proper squat form.)

A. Grab a set of dumbbells and stand with feet hip-width apart. Bend elbows and hold the weights at shoulder height.

B. Lower into a squat by shifting hips back, as if sitting in a chair.

C. Press through mid-foot to stand and press weights directly overhead.

D. Lower the weights back to shoulder height while immediately lowering into your next squat.

Continue the movement at a quick pace for 10 reps.

4 of 9

5 of 9

FB Tweet
Pinterest Email Send Text Message Print

Broad Jumps

broad-jump-fat-burning-exercise-workout

Similar to other jumps, this fat-burning exercise burns calories quickly, keeps your heart rate up, and engages every muscle. Broad jumps will also improve overall athletic performance.

A. Stand with feet hip-width apart, knees slightly bent.

B. Quickly swing arms backward while bending knees even more.

C. Explosively jump forward (as far as possible) while swinging arms forward.

D. Land softly (wit bent knees) in an athletic position. Try not to bounce or wobble and use core to stay solid.

Do 8 reps.

5 of 9

6 of 9

FB Tweet
Pinterest Email Send Text Message Print

Plank with Dumbbell Row

plank-dumbell-row-fat-burning-exercise
Credit: Zinkevych/Getty

Nothing beats planks when it comes to strengthening your deepest abdominal muscles. Plus, the row in this fat-burning workout move builds strength and definition in the upper back, shoulders, biceps, and triceps. (See also: 6 Plank Exercises for a Strong Stomach)

A. Grab a set of dumbbells and start in a plank position with feet slightly wider than hip-width apart.

B. Engage core while lifting one dumbbell off the ground, rowing it up toward ribs, elbow pointing toward the ceiling.

C. Lower the weight to the ground and repeat on the opposite side.

D. Continue alternating at a quick pace. Make sure to keep hips as still as possible and legs engaged the entire time.

Do 8 reps on each side.

6 of 9

Advertisement
Advertisement
Advertisement

7 of 9

FB Tweet
Pinterest Email Send Text Message Print

Jump Rope

jump-rope-fat-burning-exercise
Credit: PeopleImages/Getty

Jumping rope is a quick way to get the benefits of cardio (aka a fat-loss workout) without spending a lot of time on it. (Case in point? This quick jump rope workout that'll leave you sweaty and feeling the burn in no time.)

A. Staying light on feet and keeping chest lift, use wrists more than arms to swing the rope. Try to keep elbows fixed in place.

Jump rope for 1 minute.

7 of 9

8 of 9

FB Tweet
Pinterest Email Send Text Message Print

Walking Lunge with Bicep Curl

walking-lunge-fat-burning-workout-move
Credit: chesterf/Getty

This fat-burning exercise builds strength in the quadriceps, core, glutes, and upper body. Doing single-leg exercises like this can improve balance and stability, as well as dynamic flexibility in the knee, ankle, and hip joints.

A. Grab a pair of dumbbells and stand tall, holding the weights by sides.

B. Take a big step forward into a lunge, bending both knees to 90 degrees, keeping front knee directly above the ankle.

C. Push off the back foot to step forward and return to standing. Curl the dumbells up toward shoulders, keeping elbows fixed in place.

E. Continue by stepping the back foot forward into a lunge on the other side.

Do 10 reps on each leg.

8 of 9

9 of 9

FB Tweet
Pinterest Email Send Text Message Print

Sprints

sprints-fat-burning-hiit-workout
Credit: KARRASTOCK/Getty

Sprints are a very efficient way to improve athletic performance and keep the entire body lean and strong. One of the best fat-burning exercises, sprints can also boost your muscle power and, in turn, help take your sweat sesh up a notch.

A. Start in a lunge position with back at a 45-degree angle, weight shifted forward.

B. Drive through the big toe to take bounding steps forward.

C. Sprint for 10 seconds. Rest for 30 seconds before starting next sprint.

D. Quickly shift hips forward to repeat the forward movement again.

Do 5 sprints.

9 of 9

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Nora Tobin

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 9 The Best Fat-Burning Exercises
    2 of 9 Single-Leg Deadlift
    3 of 9 Split Squat Jumps
    4 of 9 Squat to Press
    5 of 9 Broad Jumps
    6 of 9 Plank with Dumbbell Row
    7 of 9 Jump Rope
    8 of 9 Walking Lunge with Bicep Curl
    9 of 9 Sprints

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    These Are the Best Fat-Burning Exercises of All Time
    this link is to an external site that may or may not meet accessibility guidelines.