Not too long ago, if you wanted to lose weight, you jumped on the treadmill and started running. A good fat burning exercise requires a combination of muscle strength and endurance, along with the use of multiple muscles. How it’s done: With your feet shoulder-width apart and your knees slightly bent, grip the kettlebell firmly and let it hang between your legs. Be sure to keep your back straight, head up, core tight, and arms locked as you drive up through your heels. How it’s done: Just like the kettlebell swing, start with your feet shoulder-width apart and knees slightly bent. Next, let your knees bend back to the starting position and thrust up again through your heels raising the weights above your head while straightening out your legs. The squat jack is a simple fat burning exercise that combines two of our favorite moves, the squat and the jumping jack. How it’s done: With your feet shoulder-width apart, squat down until your thighs are parallel with the ground.
Next, explode up through your heels, bringing your hands above your head like a regular jumping jack.
The lunge jump takes a common lower body move and adds explosiveness to make this a great fat burning exercise. How it’s done: From a regular stance, jump up and switch into a lunge position while in the air.
From this position, jump again and switch the other leg to the front, landing in the same position but with your other leg in front.
The mountain climber is hands down my favorite equipment-free fat burning exercise, which is why I saved it for last.
How it’s done: Get into the “up” part of a pushup, meaning back straight, arms extended, and head in a neutral position. Here are 24 moves, from simple to killer, that will keep your daily core workouts interesting! Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith. Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground.
Once your body is straight (with a slight arch in your back) and you’re stable, hold for 30 seconds. Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise.
Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. This is your spot if you're trying to target your fat loss or want to build bigger biceps, a bigger chest, boulder shoulders, tree trunk legs, or sculpt ripped abs.


Below you'll find our exercises sorted by weight lifting equipment required as well as specific goal and exercise type.
Between the endurance-testing nature of the move and the fact that you’re forced to use your entire body, I rank it as my number one fat burning exercise. Using your entire body, thrust the weight up until your legs are straight and the kettlebell is about head-level. Lower the weight in a controlled fashion back between your legs, almost as if you’re hiking a football, still keeping your back straight and head up. Combining two classic Olympic lifts, this move rivals the kettlebell swing as the best fat burning exercise. It’s imperative during the second part of this movement that you keep your core tight and stable. Make sure you keep your heels on the ground and your knees from going in front of your toes.
You should land with your front leg at a 90 degree angle with your knee directly above your heel and your back leg straight out directly behind you.
This exercise becomes a true test of determination as it pits cardiovascular endurance with both upper and lower body muscle endurance. He has a degree in Health Promotion and is working towards obtaining the CSCS and PES certifications. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling.
Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left.
Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.
Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again. Clasp underside of thighs with both hands, hinge back, and lift feet until lower legs are parallel to floor; release hands.
Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles.


Place your hands on the ground in front of you and walk them out until the ball rolls beneath your thighs (as shown above). Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Shift your weight between your forward and backward legs to move your hips forward and backward (as opposed to around), pushing and pulling to keep the hoop spinning. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Exhale as you use your left hand to gently press your right knee over to the left side, allowing your torso to twist.
This section can be especially beneficial if you have access to limited equipment or are specifically trying to gain muscle mass or lose body fat. More and more research has emerged suggesting that the most efficient way to burn fat is through short, intense intervals.
Whether it’s a 10 pound or 30 pound weight, the kettlebell swing will push you to the limit. Driving up through your heels, flick the dumbbells back, rotating over your wrists, while bending your elbows and straightening your legs. This move not only tests your cardiovascular endurance, but your lower body muscle endurance as well.
Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.
Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist (shown above). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Raise right leg 5 inches (or keep it on the ground if that’s too challenging) and left leg straight up toward the sky. Inhale as you bend your right knee and bring it in toward your chest; hug it tightly with both hands. Next, view our chosen best weight lifting exercises for each muscle group to ensure all your workout routines have the best exercises. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position.



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