The Best Fat Burning Exercises: Workout Program
Burning fat is a colossal task. It may seem difficult, but with the right training regimen and enough determination, you’ll be able to reach your fitness goals in no time. In this article, I’ll be providing you with the ultimate weight loss workout routine that includes all of the best fat burning exercises. Not only will this help you lose weight, but it’ll help you look and feel better, whilst also improving your overall health.
First, I’ll provide you with the workout routine. If you’re interested in learning about what the program is, how it works, and why you should use it, keep reading past the training program. I’ll detail everything you need to know about weight loss workouts, so you can maximise the efficiency of your exercise. If you’re interested in our other workouts, have a look at this page.
I’ll divide the best fat burning exercises into two different workouts to ensure variation in your training. Doing each of these workouts 3 times a week (across 6 different days) will help you lose weight effectively. Having a rest day is always important. Here are the training regimens.
Best Fat Burning Exercises
Workout 1: Cardio Exercise
Best to do this at an oval where there’s lots of open space. This workout involves a fair bit of running. Don’t worry if you’re struggling at first, you’ll find it a lot easier after just a few sessions.
Warm-up:
Stretch your hamstrings, glutes, quads, and hip-flexors prior to running.
If you’re at a running track, jog a light lap or two to warm-up your legs.
If you’re on the street or a treadmill, 500 metres of jogging is plenty to warm-up
Running: 40 minutes total
5 minutes running, 3 minutes resting (8 minute loop)
Repeat 5 times to reach 40 minutes total
This should be at a tempo pace (80-90% of maximum effort)
It’s completely fine if you don’t know your VO2 max. Completing this workout, even at a slightly lower intensity, will still be highly effective
Cooldown:
Walking a lap (or around 300 - 500 metres) is a great way to cooldown)
Once you’ve done this, be proud of yourself! You’ve just completed an effective cardio workout that’ll help you on your weight loss journey
Stay hydrated
Inspiration from No Meat Athlete
Check out this AIRHOT Folding Treadmill to help with your running workout!
Amazon: 4.4/5 ★★★★✮
U-Buy: 5/5 ★★★★★
The Quality Edit: 5/5 ★★★★★
Workout 2: HIIT (High Intensity Interval Training)
This is a tough one, but one of the most effective and efficient forms of cardio exercise that’ll help you lose weight. Remember, persistence is the most important factor in determining the success of a weight loss effort.
Again, don’t be disheartened if you find these workouts difficult. They’ll get so much easier once you do them consistently. Maybe the biggest upside of this workout is you can literally do it in your living room. Having a yoga mat (or carpet/rug) will make this training session more comfortable.
Warm-up:
Stretching the same muscles that you did before the running workout is a good idea
No need for you to run any laps or do any warm up jogging before this workout
Beginner HIIT Session (see instructions for each exercise below this section of the article):
30 mountain climbers
10 seconds rest
10 squat jumps
10 seconds rest
15 push-ups
10 seconds rest
10 burpees
10 seconds rest
2 minutes rest
Repeat this cycle two more times
Advanced HIIT Session (as mentioned before, visual demonstrations for exercises are below):
45 mountain climbers
10 seconds rest
15 squat jumps
10 seconds rest
20 - 30 push up
10 seconds rest
10 burpees
10 seconds rest
2 minutes rest
Repeat this cycle two more times
Cooldown
Feel free to go for a light walk if you think it’s necessary.
Drink lots of water!
Instructions for each exercise:
Mountain Climbers: Bring your knees up from the position of the lady’s left leg to the position of her right leg, almost like you’re trying to run in the displayed position.
Squat Jumps: Squat down, and then explode upwards into the air. Try to control your knees when you land and maintain fluent, continuous movement.
Push ups: Start in the position displayed in the top left of the image, and let yourself down to the position in the bottom right, before pushing yourself back up. Ignore the resistance bands, unless you want to make it harder.
Burpees: I can’t be bothered explaining every position, haha. Try your best to follow the actions in the image.
And there you go, your HIIT workout is finished. You can now go home and be proud that you’ve bettered yourself today, and worked towards achieving your fitness goals.
Inspiration from Men’s Journal and Men’s Health
What you need to know: The Best Fat Burning Exercises
Alternative forms of exercise for fat loss
There are a variety of different types of exercise that can also help you reach your fitness goals quickly and efficiently. Here are a few examples.
Brisk Walking or Jogging: Walking or jogging at a moderate to high intensity can be effective for burning calories and promoting fat loss. You can perform these exercises outdoors or on a treadmill. I’m including this point because the workout we provided is a more intense running session.
Cycling: Riding a bicycle, either outdoors or on a stationary bike, is a low-impact activity that can help burn fat. It engages the leg muscles and can be adjusted to different intensities to suit your fitness level.
Swimming: Swimming is a whole-body workout that is gentle on the joints. It provides resistance and engages multiple muscle groups, making it an effective fat burning exercise.
Dancing: Dancing is a fun and engaging way to burn calories and increase your heart rate. It can be done in various forms, such as Zumba, hip-hop, or aerobic dance classes.
Jumping Rope: Jumping rope is a high-intensity exercise that can quickly elevate your heart rate and burn calories. It engages multiple muscle groups and can be done almost anywhere.
The many benefits of cardio exercise
There is an INSANE amount of benefits that come with doing these types of exercise. It really is one of the best things you can do. Here are some of the many upsides that you can enjoy once you start engaging in frequent cardio exercise.
Improved Heart Health: Cardio exercises help strengthen the heart muscle, improve circulation, and increase the efficiency of the cardiovascular system.
Increased Stamina and Endurance: Regular cardio training can enhance your stamina and endurance levels, allowing you to perform physical activities for longer periods without fatigue.
Weight Management: Cardio exercises burn calories and contribute to creating a caloric deficit, which can aid in weight loss or weight maintenance when combined with a balanced diet.
Reduced Risk of Chronic Diseases: Engaging in regular cardio exercise has been associated with a decreased risk of various chronic conditions, including heart disease, high blood pressure, type 2 diabetes, and certain types of cancer.
Improved Mood and Mental Well-being: Cardiovascular exercise stimulates the release of endorphins, the "feel-good" hormones, which can help reduce stress, alleviate symptoms of depression and anxiety, and enhance overall mental well-being.
Increased Lung Capacity: Regular cardio training can improve lung function and increase the oxygen-carrying capacity of the lungs, leading to improved respiratory health.
Enhanced Cognitive Function: Cardiovascular exercise has been linked to improved cognitive function, including better memory, attention, and overall brain health.
Better Sleep: Engaging in cardio exercises can promote better sleep quality and help regulate sleep patterns.
Increased Energy Levels: Regular cardio workouts can boost energy levels, increase overall vitality, and combat feelings of fatigue.
A few tips based on experience
Everyone has different preferences, with these preferences being crucial factors in deciding whether your weight loss effort is a success or not. If you enjoy exercising and love the process, losing weight will not only be more fun, but it’ll be easier, considering the fact that you’re inclined to do it on a regular basis.
Consider thinking about what you might prefer in regard to each of the factors I’m about to mention, then you can try to implement your preferences into your workout schedule to make exercising easier and more enjoyable. Here are some of my preferences.
The best time to exercise
I tend to exercise early in the morning, arriving at the gym at around 6, before leaving at 7:30
Some people prefer exercising after work, or at night
What’s your favourite part of the day? Do you like the sunrise, the sunset, the darkness, the beaming sun? Think about what time you want to exercise
What to eat before and after exercise
Fuelling yourself before and after your workouts is crucial
I like eating muesli bars before my workout, a good balance of carbs and protein. After exercising, I’ll have some breakfast, like eggs on toast.
What are some foods that you might like to eat before and after exercise? Try to avoid foods that are high in fat before workouts.
Enjoyable exercise
Doing exercises that you enjoy and are inclined to do is the best way to achieve your fitness goals.
I personally love weightlifting in the gym, mainly because my primary goal is to build muscle. I’ve written detailed guides on a variety of workout routines. My program is the push pull legs split.
If you prefer cycling over running, by all means do that. Just make sure you find an effective cycling workout that’ll still help you achieve your goals.
Get yourself a cheap Gaiam mat off Amazon to help you with your HIIT workout
Amazon: 4.7/5 ★★★★✮
T3: 4/5 ★★★★☆
Gear Lab: 4.9/5 ★★★★✮
To conclude
In this article, I looked through a few of the best fat burning exercises, separating them into a couple of workouts for you to try. I also looked through some additional information that’ll help you understand the importance and effectiveness of completing cardio exercise. I hope this article provided you with the information and assistance you needed to reach your fitness goals. Best of luck in your future fitness endeavours!
The Weigh Out is a proud participator in a number of affiliate programs.