Burn Fat Exercises

Burn Fat FastInstead of simply listing out a bunch of exercises that I recommend you do, I want to take a moment to let you know why certain exercises or ways of doing certain exercises will help burn more fat than others.

First off, the kind of exercises that burn the most fat are compound and/or complex exercises.

Compound exercises are those that require multiple muscle groups working together to perform the movement or lift (think basic squats or deadlifts here).

Complex exercises are those that are made of of multiple movements to complete the exercise (this would be something like a squat thrust with a push up).

Exercises like these force your body to work harder and draw upon a lot of resources in order to complete the lifts. This hard work translates directly into exercises that burn more fat.

Click here to find more exercises that burn the most fat!

Another thing to keep in mind when you are looking for exercises that burn the most fat are the muscle groups involved. The bigger the muscle group, the more energy needed to make it work which leads to more calories burned with each repetition.

Focus on these four main muscle groups when you do your workouts:

  • Legs (the entire leg to include the glutes and hamstrings)
  • Back (the entire upper and lower back)
  • Chest (upper and lower chest)
  • Shoulders (all three heads of the deltoid)

Keeping your focus on these muscle groups will keep your workout focused on fat burning.

One trick that sounds simple, but can sometimes be a bit tricky to do is…

Stay on your feet!

Doing exercises standing vs. sitting burns 20% or more calories and also recruits your core into the equation for support. You’re on your butt all day at work and at home anyway, so give your butt a break and put some work in your workout!

Staying on your feet or in a similar unsupported position can easily be accomplished by using the upright cable systems that can be found in many health clubs across the country today.

Click here to read up on the exercises that do not burn fat like you think they do.

Now I will give you a small list of some great fat burn exercises that give you the most bang for your buck when it comes shedding the excess pounds: (*denotes complex exercises)

Legs:

  • Barbell deadlifts
  • Barbell squats
  • Forward or Reverse Lunges
  • Step ups
  • Squat jumps*
  • Squat to press*
  • Forward TO reverse lunges*
  • Single leg squat jumps*

Back:

  • Pull ups, assisted pull ups or inverted rows
  • Bent over dumbbell rows
  • Cable rows, standing position
  • T bar rows
  • Lunge to bent over dumbbell row*
  • Single arm dumbbell upright row*
  • Romanian deadlift to bent over barbell row*
  • Squat thrust jump up to pull up*

Chest:

  • Push Ups
  • Dumbbell chest press on a stability ball
  • Dips
  • Bench press (incline, decline or flat)

Shoulders

  • Standing military barbell press
  • Single arm dumbbell swings
  • Overhead dumbbell flyes

This is just a small list of exercises to get you going.

Turbulence TrainingFor a full blow plan with descriptions of proper execution of theses and many more fat burning exercises I strongly recommend you give Turbulence Training a try.