People join the gym for many different reasons. Some join to get fit, others to get ripped, or to lose weight and get lean. There are various exercises for different gym needs or weight goals. For example, people who want to lose weight are encouraged to try exercises that burn the most fat. Here, we shall look at those exercises that burn most fat fast.
Most of the time, when a person says they want to lose fat, they are usually talking about their belly fat or thigh fat. Most fat is usually stored in these two areas. Among the factors that determine whether your body is going to store fat in these areas include things like your genes, hormones, lifestyle, and so on (8).
The body mostly uses carbs and fats for energy. Once in a while, you will find the body using proteins instead, for instance, during starvation or after an exercise process, this is to repair the muscles and tissues. Although the body uses all these macros, the percentage of how much of each macro it uses varies. In addition, the activities one does determine which of these macros the body is going to use as energy. For this reason, you will find people trying to do activities that promote the use of fat as energy, and of course, this makes sense since the more fat you burn as energy, the more fat you lose (8).
Although that might seem good in theory, it is not easy to find out activities that promote the use of fat as energy (1). A good example is the high-intensity exercises. Due to their fast nature, you will find that these exercises burn carbs for energy rather than fat. It’s because carbs are easier for the body to break down compared to fats. In addition to this, a person can’t target their fat and weight loss. Thus, even though you might be losing fat, you might not be losing it in the areas you want to, as yet again, weight loss cannot be targeted.
With that said, weight loss and fat loss does not really depend on which macronutrient your body uses for energy. Weight loss and fat loss is dependent on creating a calorie deficit. A calorie deficit comes when you consume fewer calories than your body burns.
Factors that Influence Calorie Burning
Since we have seen that what matters most is burning more calories than you consume, certain factors influence the burning of calories in our bodies.
Here are some of these factors (10):
Your weight will determine the number of calories you burn (10). People who weigh more can burn more calories compared to people who weigh less. This is because the more a person weighs, the more energy their body needs to function normally. In addition to that, when you weigh more, your body has a surplus of calories to burn, hence it ends up burning more than it would burn if you were smaller since now you don’t have as many calories. In other words, you are burning more calories because your body is becoming wasteful.
The more muscles you have, the higher your resting metabolism (10). This is because muscles need more energy while at rest compared to fat mass. Hence, the more muscles you have, the higher your resting metabolism, and this results in burning more calories.
Men tend to burn more calories compared to women. The fact that men have more muscles compared to women is among the reasons. Another reason is men tend to be more vigorous with their activities than women as well.
The older you are, the fewer calories you burn. Older people are known to be very sedimentary, and this makes them burn fewer calories compared to younger people who are always up and about.
When it comes to how exercise determines the calories you burn, there are two things. The first is the intensity of the exercise, and the second one is the duration.
- Duration. The longer the exercise session, the more calories you burn. A 30-second sprint might be of higher intensity, but it will burn fewer calories compared to a 30 minutes walk (10).
- Intensity. It goes without saying that the more intense an exercise routine is, the more calories it burns. Exercises that raise one’s heartbeat and use as many muscle groups as possible burn more calories, thus helping a person lose weight and fat (10).
With that said, to make an exercise routine as effective as you want it to be when it comes to burning calories, you should try to make the exercise longer and more intense, and you will end up enjoying the best of both worlds.
In relation to that, here are some exercises that may help a person burn as much fat as possible.
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Exercises that Burn the Most Fat Fast
Different exercises are useful for various things; some exercises are used to build muscles, and some are used to get people lean and fit. Highlighted here is a group of exercises that burn the most fat at home and also in the gym.
The kettlebell is known to help build strength, improve powers, and also helps with one’s posture. Its explosive nature is what makes it effective when it comes to burning fat.
How to do it (2)?
- The first thing to do is to stand with your feet shoulder-width apart. Then make sure your knees are bent slightly, with your toes pointing out.
- Then take a kettlebell and hold it with both your hands. Hold it like it is hanging between your legs.
- Hinging at the hips, lower your body into a squat position, and then extend your hips to come to a stand while you swing the kettlebell in front of you. Make sure to squeeze your glutes when you are at the top of this move.
- Then let the kettlebell swing back as you go back to the original squat position.
- Repeat this until you get tired.
Anyone who has been to the gym knows lunges are not the easiest of exercises. Now, imagine how hard normal lunges are, jumping ones are even harder than that. However, it is even more effective when it comes to burning calories. Jumping lunges help in toning one’s legs and help improve cardiovascular health due to all the jumping involved.
How to do it (2)?
- The first thing to do is to stand with your knees slightly bent; your feet staggered so that your right leg is in front of your left leg.
- Then jump up straight while switching your legs in the air. You should land with your left leg before your right leg. It is important to make sure your knees are bent at a 90-degree angle. This helps to prevent injury, and getting injured is the last thing you want.
- Repeat this move 20 times to complete one set.
Plank with Dumbbell Row
This is yet another exercise that would help you burn calories. It helps with strengthening the abdominal muscles, as well as other muscles, like the triceps and biceps.
How to do it (6)?
- First, take your dumbbells and start in the plank position. Make sure your feet are hip-width apart.
- Using your core, lift one of the dumbbells of the floor. Lift it towards your rib area while making sure your elbows point upwards towards the sky.
- Then lower the weight and do the same for the opposite side.
- Continue switching between the two sides at a fast pace. While doing this, it is important to make sure your hips are still and with your legs engaged in the exercise.
- Do at least 8 reps on each side.
This exercise mainly targets your glutes, hamstring, and also helps with your posture.
How to do it (6)?
- First, take your dumbbells and hold them at arm’s length. Make sure they are just before your thighs. While standing with your feet at hip-width apart and knees slightly bent, shift the weight to one leg.
- Then while still keeping your knees bent, bend your hips and lower your torso until it is almost parallel to the ground.
- Hold that position for some time, then go back to the standing position.
- You should do at least 8 reps on each side.
This is yet another workout that is known to promote the burning of fat. It helps burn calories and keeps your heart beating, which benefits your cardiovascular health, and engages many muscles. These jumps are also known to help improve one’s athletic ability.
How to do it (6)?
- First, stand with your feet hip-width apart. Make sure your knees are bent slightly.
- Then quickly swing your arms backward while bending your knees even more.
- Then jump forward as far as you possibly can while swinging your arms forward.
- Try to land as softly as you can while making sure your knees are bent, trying to remain in an athletic position. Try not to fall or bounce about. You can use your core to keep still.
- Do 8 reps.
Yes, just the normal sprints people do can be very effective when it comes to burning fat. Sprinting helps increase one’s speed, athletic ability, and keep you fit and lean. Sprints also help boost one’s muscle performance.
How to do it?
- First, get into a lunge position with your back at a 45-degree angle, and your weight shifted forward.
- Drive through the big toe so you can take big powerful steps.
- Sprint for ten seconds, and then rest for 30 seconds before starting your next sprint.
- While sprinting, try as much as possible to shift the hips quickly. The faster you shift the hips moving forward, the quicker you move.
- You can make at least 5 sprints and call it a day.
Most people enjoy a good swim, especially in the summer when it is hot. Swimming is what most people refer to as a total body workout. Once you enter the pool, your workout session has started. This is because of that point, your muscles have to keep you from sinking and drowning by fighting gravity (4). Since swimming engages so many muscles, it is also effective when it comes to burning calories (4). It is said that swimming for only one minute can burn approximately 14 calories. The longer you swim, the more calories you burn. Furthermore, the type of stroke you use also makes a difference when it comes to the number of calories you will burn. For example, the breaststroke burns fewer calories compared to the butterfly.
From that, we can see the best way to make swimming a good calorie burn for you is to try and swim as long as possible. Try to also change the intensity by swimming as fast as you can. Remember, the more intense an exercise program is, the more calories it burns.
This yet another exercise that involves jumping. (Maybe jumping is the secret to burning calories?) If you’ve seen any boxing movie, you will notice the actors have to jump rope at some point to get all fit and ripped. Jumping rope is a fat-burning exercise that should be included in almost everyone’s workout program. Jumping rope is easy; there are not so many people in this world who don’t know how to jump rope. It is cheap, the only equipment you need for this is a piece of rope and some comfortable shoes. Jumping rope helps improve foot speed, and it burns a lot of calories (5). It is effective when it comes to creating shoulder strength and coordination, as well as increasing one’s athletic ability.
When you jump rope for about 30 minutes, you can approximately lose about 500 calories (4). A good way of making this exercise effective is by doing intervals of fast and slow jumps. You can also just jump for one minute then rest for about 30 seconds. Repeat this until you feel exhausted, and you should be okay.
You want to burn off that extra fat, climb stairs. This might seem like a straightforward exercise, but it is also very effective when it comes to burning fat and calories. One can easily burn up to 500 calories by climbing stairs at a moderate pace (4). Remember, the higher the intensity of the workout, the more calories you are likely to burn. Hence, if you increase the pace or add a resistance band, you are likely to burn even more calories.
Climbing stairs differ from normal walking since climbing stairs involves a higher leg lift compared to walking. This also means climbing stairs uses more muscles compared to walking. Climbing stairs helps strengthen your legs. For people who have knee problems, stair climbers are not recommended for you, as it can cause a strain on people’s joints.
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This is one exercise that most people fear. Most people say it is hard, but the good thing about a hard exercise is that it is proven to be working. Burpees help with fat burning by engaging many muscles. This is helpful in toning one’s legs and for training the core (7).
How to do it (3)?
- You start by standing straight then lowering yourself into the squat position. Make sure your hands are on the ground just right in front of you while doing all this.
- Then kick back your legs until you enter into a plank position. After you do this, return your legs to the original squat position.
- Jump as high as you can and then return to the squat position.
- Repeat this process as many times as you can.
This is yet another activity that most people do for fun that is very effective when it comes to burning calories. Most people nowadays use stationary bikes, while others use normal bikes, and go out for an adventure. Whichever bike you use, cycling does help burn as much as 1150 calories in an hour (4). A good way of making this exercise as effective as possible is by doing intervals if you are on your stationary bike. You can do this by keeping the intensity high for some minutes and then low for the next; keep repeating these intervals until you are tired. If you are using a normal bike, you can try and go for rough high terrain. You can go fast or slow; keep varying the speed and intensity to enjoy the full benefits of cycling.
The Bottom Line
These are but a few exercises that burn the most fat. Most of the exercises in this article are normal exercises that you’ve done repeatedly. If you are new to working out, ease yourself into the workout program to prevent the likelihood of an injury happening (9). Before you incorporate any of these exercises into a workout program, it is important to consult an expert on whether these exercises are good for you.
Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 5 Best Workouts For Fat Loss, Ranked (2020, myfitnesspal.com)
- 8 Full-Body Exercises That Burn Fat Insanely Fast (2017, cheatsheet.com)
- The 4 most fat burning exercises you can do at the gym (2019, cosmopolitan.com)
- The 10 Best Types of Cardio Workouts for Weight Loss ( n.d., mensjournal.com)
- The 14 Best Calorie-Burning Exercises, Ranked In Order of Effectiveness (2018, finance.yahoo.com)
- These Are the Best Fat-Burning Exercises of All Time (2020, shape.com)
- Top 10 Best Fat Burning Exercises – Fat Burning Workouts at Home (n.d., fitnessblender.com)
- Turning Your Body Into a Fat-Burning Machine (2020, verywellfit.com)
- What Type of Exercise Burns the Most Fat? (2016, myfitnesspal.com)
- Which exercise burns the most calories? (2020, medicalnewstoday.com)