6 Best Fat-Burning Exercises That Are Better Than Cardio

Fat-burning exercises are an excellent strategy if you
Fat-burning exercises are an excellent strategy if you're trying to stay fit. (Image via Unsplash/ Boxed Minna Hamalainen)

Including fat-burning exercises in your workout routine is an excellent strategy if you're trying to stay fit. Simply stated, burning fat causes weight loss since less fat will cling to your body against your will. While having a low body fat percentage has obvious advantages, such as ensuring your clothes fit better and making your muscles look more defined and toned, it also has significant health advantages.

Obesity, which increases the risk of heart disease, diabetes, high blood pressure, and types of cancer, can be brought on by having a body fat percentage that is too high.

Best Fat-Burning Exercises

In addition to being beneficial for overall health, fat-burning exercises are crucial for anyone attempting to achieve or maintain a healthy weight.

People typically lose weight when they increase their physical activity and cut back on their calorie intake. These modifications when combined can result in a calorie deficit.

Depending on an individual's weight reduction objectives, the type and intensity of fat-burning exercise they perform will determine how much exercise they need in order to lose weight. People will need to do more physical activity to lose weight if their diet isn't changed and their caloric consumption isn't decreased.

Here’s a list of some of the best fat-burning exercises:

1) Dumbbell squat press

This fat-burning exercise is also known as a "thruster" that combines a squat and an overhead press. When performed in combination, these complex workouts assist in activating major muscular groups that burn fat, such as your quads, shoulders, and glutes.



  • Start with standing with your feet shoulder width apart and holding the dumbbells close to your shoulders.
  • Pushing your heels into the ground, squat as low as you can while still feeling comfortable.
  • Squat down and press the dumbbells directly above your head as you approach the lowest point.

2) Walkout push-ups

This is a powerful fat-burning exercise you can do with your own bodyweight that targets your chest, core, shoulders, and triceps. This exercise will help you gain strength and sculpt your upper body in addition to increasing your calorie burn.



  • Put your hands on the ground right in front of your feet, shoulder-width apart, and bend at the hips.
  • Perform the push ups by walking your hands out until they are in the push-up posture.
  • Walking your hands back to your feet, repeat the process.

3) Jumping lunges

It is likely that you've never tried jump lunges if you thought ordinary lunges were challenging. This fat-burning exercise works the same muscles, but it also quickly raises your heart rate.



  • Simply lunge forward on your left leg while bringing your right arm and left arm back, with your elbows locked at 90-degree angles.
  • Jump directly into the air while changing your arm and leg positions from the lunge, then land with the opposing arm and leg in front.

4) Jumping ropes

Jumping rope is a great fat-burning exercise. It not only increases your heart rate and coordination, but it also helps you burn roughly 1,300 calories per hour due to its intensity.



  • Jump for 8 to 10 reps to warm up.
  • After that, leap without stopping for 1.5 minutes.
  • Repeat after a 15–30 second break.
  • Finish three sets.

You can alter your regimen as well. Jump one set while standing still, one set while using both legs, and one set while using just one leg.

5) Kettlebell swings

The best aspect of this fat-burning exercise is that while you are burning fat, it will also help you grow muscle. It burns more calories in a shorter amount of time than practically any other aerobic exercise.



  • Stand with your feet slightly wider than shoulder width apart and a tight grasp on the kettlebell in both hands.
  • Keep your head up and your chest out as you bend at the hips.
  • As you pull the kettlebell back between your legs, be sure to maintain soft knees.
  • Bring the kettlebell to shoulder height while maintaining a straight arm position by pressing through the hips and tightening the glutes at the top.

6) Mountain climbers

This is a fantastic fat-burning exercise that you can do anywhere. Mountain climbers burn calories while working out the entire body. Keep in mind that you burn more calories when you work out more vigorously.



  • Start out with your weight supported on your hands and toes in a hands-and-toes stance with a straight line through your shoulders, hips, and ankles.
  • Maintaining a fast pace, raise the knees to the chest while maintaining a strong core.
  • Switch legs while repeating.

Wrapping Up

A combination of a healthy diet and regular exercise is better for weight loss than calorie restriction alone. Certain disease consequences can be avoided or even reversed by exercise. Exercise reduces cholesterol and blood pressure, which may help in fighting a heart attack.

Exercise aids in weight loss and weight maintenance. Exercise can boost metabolism, which is the number of calories you burn each day. Lean body mass can be maintained and increased, which also contributes to a daily calorie burn increase.

Edited by Susrita Das
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