Snap the hips forward explosively to drive the kettlebell up to eye line. Have a loose grip, let the momentum do the work. Trace the arc shape in reverse, back between the legs. Snap the hips and repeat until you finish the set. When you finish, reverse the kettlebell to the floor a foot in front of you.

Advertisement - Continue Reading Below. Why: Our list of best exercises to lose weight wouldn't be complete without burpees. How: Bend down and place both hands on the floor between your feet.

Jump your feet back into the top of a press-up and lower your chest to the ground. Push yourself back into the high plank position.

Shoot your legs back between your hands. Jump into the air, touching your hands behind your head. Why: A truly fiendish piece of fitness kit, the assault bike is one of the most threatening pieces of equipment. How: Adjust the saddle to hip height, and take a seat.

With your feet in the pedals, push with your left foot and with your right hand on the handles, and vice-versa. Try not to flail the limbs around on the bike, keep them compact to improve movement economy.

Why: The king of compound exercises, there's not much a well-performed deadlift can't do. How: Walk your shins to the bar with your feet underneath your hips. The deadlift is a hinge movement, send your hips behind your heels, while reaching your hands towards the bar.

Your shoulders should be over the bar and middle foot underneath. Keeping your back and head in line, imagine putting your shoulder blades in your back pockets while holding your torso rigid to create tension between you and the bar. You should hear the plates clink. Push the floor away from you while keeping the bar close.

Lock out the hips without sending the weight back and reverse the movement. Why: Much like the barbell deadlift, the back squat is a fundamental compound exercise for getting yourself in shape. How: Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip — avoid resting it on your neck.

Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees — a deeper squat will be more beneficial but get the strength and flexibility first.

Drive your heels into the floor to push yourself explosively back up. Why: Take your leg day up a gear or two by adding some weight to your lunges. How: Stand tall, keeping your chest up at all times, take a step forward with one leg, bending the at the knee until the back knee touches the ground.

Stand up explosively, pause and repeat. Why: The classic barbell bench press sends your testosterone levels into overdrive by engaging your arms, chest and shoulders simultaneously — a true compound move. How: Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip.

Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out.

Why: Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for building strength. How: Stand with your feet shoulder-width apart holding a barbell across your upper chest.

You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.

Drive your heels into the floor to push yourself explosively back up to the start position. Why: Don't feel comfortable with the conventional bar deadlift?

How: Hold two dumbbells in front of your thighs, palm facing inwards. Hinge at the hips with a flat back, sending the hips behind the heels. Touch the dumbbells on the floor wither side of your feet. Push the floor away from you back to standing. Why: The dumbbell thruster is, basically, a push press combined with a front squat, but don't let its simplicity fool you — done correctly, this move can be a full-body workout all on its own.

How: Hold two kettlebells by their handles so the weight is resting on the back of your shoulders. Slightly bend your knees and squat down, keeping your legs in line with your shoulders. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head.

Squat down and repeat. Why: It's squatting at its most basic. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat.

Why: Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. How: Place your right foot onto the elevated platform and push up through your heel.

Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side. Why: Enjoy taking your frustration out at the gym? How: Stand with your knees slightly bent holding a medicine ball above your head with your arms extended.

Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat. Why: Sometimes, you need to step away from the weights room.

How: Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control. Why: Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders.

How: Anchor the rope at its centre feet away. Land lightly on your feet and immediately lower into a squat again.

To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells. Stand with your feet hip-width apart. Your weight should be supported by your right leg. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip.

Then jump to your left and repeat the movement on your left side. Land on your left foot and swing your right leg behind you and out to your left side.

Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip. Continue leaping back and forth with arms swinging in a skating motion. To make this move more challenging, try touching your hand to the ground instead of simply swinging it out to the side.

Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you. Your feet should be planted together on the floor.

Jump your legs out wide, and then jump them back together at a quick pace. Be sure to keep your core engaged throughout and be careful not to let your hips sag. From a standing position, lift your left knee into your chest.

Swiftly switch your legs so your right knee is now pulled into your chest. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg. RELATED: Gyms, Studios, and Fitness Instructors Offering Online Workouts.

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Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.

Of course, having a nutritionally balanced food plan is also essential. If you have any concerns, talk with a healthcare provider before starting a strength training program. Lopez P, Taaffe DR, Galvão DA, et al. Obesity Reviews. Moniz SC, Islam H, Hazell TJ. Mechanistic and methodological perspectives on the impact of intense interval training on post-exercise metabolism.

Scand J Med Sci Sports. Pomeroy E, Macintosh A, Wells JCK, Cole TJ, Stock JT. Am J Phys Anthropol. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, et al. Rapid weight loss vs. Slow weight loss: which is more effective on body composition and metabolic risk factors? Int J Endocrinol Metab. Willoughby D, Hewlings S, Kalman D.

Body composition changes in weight loss: strategies and supplementation for maintaining lean body mass, a brief review. American Cancer Society. National Institute on Aging. How can strength training build healthier bodies as we age?

Can you boost your metabolism? Farhana A, Rehman A. Metabolic consequences of weight reduction. In: StatPearls. StatPearls Publishing; Jung WS, Hwang H, Kim J, Park HY, Lim K. Comparison of excess post-exercise oxygen consumption of different exercises in normal weight obesity women.

J Exerc Nutrition Biochem. Centers for Disease Control and Prevention. How much physical activity do adults need? Tipton KD, Hamilton DL, Gallagher IJ.

Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans. Sports Med. Are you getting too much exercise? American Heart Association. Strength and resistance training exercise. NIH News in Health. Maintain your muscle.

There are two kinds of fat on the body— adipose and visceral fat. This added weight sits just below our skin. Visceral fat, commonly generalized as belly fat , sits along our organs, and can be hazardous to our health.

Having too many of these fat deposits can smother our lungs, heart, and liver, causing unnecessary pressure and inflammation to these vital organs. Unfortunately, there is no way to train that helps us lose one type of fat over the other, or to target a particular area on your body to reduce.

Spot training or reduction , as it is commonly referred to, is the myth that you can workout one portion of the body to lose the fat in that spot.

Not every fat burning workout is created equal. When many trainers think of exercises to torch through fat, they tend to focus on intensive metabolic moves—think high energy moves like burpees, slams, battle ropes, and the like.

But there are other exercises that can work, too. Heavy loaded multi-joint movements like squats and deadlifts challenge multiple muscle groups, which both helps you to build more muscle and expend more energy, burning fat. Add these fat burning exercises to your training plan to get on the right path.

The classic go-to fat burner for trainers, burpees are almost a rite of passage for just about anyone looking to break a sweat. You'll drop to the floor, push back up, and jump for one rep, then keep working. Just make sure you don't overdo burpees. Stick with sets of 10 at a time at most to start, and if you have any upper body issues, try these scaled variations.

If you think jump ropes are only for kids on the playground, you don't know skip. The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential. Start off by perfecting your speed skipping form for short periods, two minutes at most.

Once you master the basics, there's a whole world of jump rope moves and workouts open to you. Try out some high intensity interval HIIT routines with the rope and jump into even more fat torching benefits.

Med ball slams are the perfect exercise for your crappiest days. You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible.

Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down. Catch the ball as it bounces back to your chest and repeat.

Just make sure to keep your body under control, since there's no need to make your day worse with bad form. Heavy loaded back squats are a cornerstone of weight room workouts for a reason: there are few more reliable methods of building lower body strength.

But the compound exercise is also a fat burner, since you're engaging multiple major muscle groups and expending lots of energy to move the weight. Make sure that you stay smart when you squat.

For maximum fat-burning potential, employ proper form by engaging your core, hitting an appropriate depth for your own mobility to parallel or just below , and working slowly through each rep.

Pare down technically challenging Olympic lifts to dumbbell movements like the snatch to challenge your coordination, build strength, and of course, burn fat. You'll also hone explosion and athleticism while keeping your shoulders safe.

The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips.

Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath. Another big, bad, heavy lift that doubles as a fat burner is the deadlift. The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism.

You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way. That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep.

Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat. The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight.

Make sure that you're still in the right position when you swing. You shouldn't be squatting and raising the weight; instead, keep your knees slightly bent, hinge at the hips, and keep your head in a neutral position to keep your spine aligned properly.

Loaded carries are so simple that the exercise might seem too obvious to be an effective fat burner—but anyone who has been forced to lug a set of dumbbells or even a heavy load of groceries for a long walk can attest to how quickly the weight becomes a burden.

Posture is key here—grip your handles tightly, engage your glutes and core, draw your ribcage in, keep your gaze ahead, and make sure that you don't allow your shoulders to slouch forward as you step. Battle ropes are an implement that have become infamous thanks to the high-intensity workouts for which they're often employed.

The routines challenge you to use your whole body to swing, slam, and shake the implements while squatting, lunging, and jumping—so you're going to ramp up your heart rate and burn through fat.

Crawls are another simple, deceptive means to hone your strength, mobility, and athleticism while burning fat. The movements are so effective because you're getting your whole body involved.

Like some of the other exercises on this list, crawls are only truly effective when your spine in a safe, neutral position. Focus on bracing your core and moving with a purpose—a bear crawl should never be a brainless gallup for speed if you actually want to reap the benefits. The lunge is a gold standard leg exercise that challenges you unilaterally—you'll work just about every muscle in your leg, and once you get walking, you'll up your heart rate, too.

Keep posture a priority as you lunge, especially if you load up the exercise with weight. You'll get more out of the movement by engaging your core, keeping your chest up and your gaze forward, and driving up into the next step.

If you're low on space, try alternating reverse lunges. Book Now. The 10 Best Ways To Lose Body Fat With Weight Training.

Remember ………. Variety is the spice of life Confusing the muscles into action with different styles of exercise, including dumbbells, barbells, kettle bells and basic body weight training push ups, squats etc really pushes the body into developing itself to handle the new imposed demands placed upon it — therefore growing new muscle and putting to the test the fatty areas of the body.

Increase the weight on each set When your weight training and performing reps, simply increase the weights you are using on each set. Perform all reps strictly with slow form When using weights or your own body, slow down the reps and feel the burn. Perform more reps with the same weight By performing more reps with the same weight or body weight, you build a bigger base.

Take less recovery time between sets Between sets, begin to change the rest time. Increase the number of exercises If you normally do four exercises for chest for example — chest press, push ups, incline barbell press and cable cross overs do six instead add dumbbell pull overs and flys to ensure the muscles get the maximum workout possible.

Use circuit training Perform seconds of weight training or bodyweight training and take small breaks of 30 seconds in between each set of exercises to make sure all the muscles in the body receive maximum blood flow and feel the pump — thus increasing the chances of burning fat.

Use cardio in between body weight or weight training exercises. In fact latest studies suggest you burn fat hours after this kind of training, compared to a normal jog the burn lasts hours for this 9.

Tri Drop sets Whilst lifting weights, begin with performing less reps with more weight. Go to failure When performing a weight training or body weight exercise, perform as many reps as you can before you just simply…fail!

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Larger muscles burn more calories and more fat. While cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or "Excess Post-Exercise Oxygen Consumption. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout.

In other words, you continue to burn calories long after strength training. Whereas once you stop cardio, the calorie burning stops as well. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone.

In bodybuilding terms, we call this "cutting up. Bodybuilders bulk up in the off-season, gaining as much weight and muscle as possible. During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods.

This sort of training induces a large dump of growth hormone GH in your body. GH is a potent fat loss hormone and a very mild anabolic. Generations of bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up.

As you can see a typical pre-contest routine involves more machines, dumbbells and isolation movements. Rest periods would start out at 1 minute and decrease by ten seconds from week to week until you hit 20 seconds of rest. Each body part would be trained 3 times a week.

Although bodybuilders have followed this type of training for decades, this doesn't mean it's the optimal cutting program.

Unless you bulked up to gigantic proportions during the off-season or are on a cycle of steroids, you would most likely overtrain from the high volume of sets and exercises on the above program.

This type of training coupled with dieting would make you lose muscle rather than retain it. Focus on free weights, compound and multiple compound lifts, and use isolation movements only to bring up lagging parts.

Train each body part 3 times a week, but lower the overall volume by spreading the sets and exercises throughout the week. Although circuit training is a great strength training routine for fat loss, logistically, it is not always feasible.

Anyone who has tried circuit training in the gym knows how pissed off people can be when you hog up multiple machines and stations. It's worth it, in the long run!

No need to stress about how much or when to lift. These three workouts are easy to fit into your current fitness routine. Equipment: Hand weights or dumbbells. Best for: Total-body strength. Instructions: Do each of these three workouts once a week for four weeks. Each new week, try to either use a heavier weight or do more reps, Silver-Fagan suggests.

Combine with one to two cardio days jogging, walking, rower, cycling, Tabata , HIIT —whatever you enjoy that gets your heart rate up! She also recommends warming up by moving through the exercises without weights first. Sample routine:. Complete five sets total of these two exercises.

How to:. Complete four sets total of the following three exercises. Complete five sets total of the next two exercises.

Complete four sets total of the next three exercises. Complete three sets total of the next two exercises. Can The Alpilean Ice Diet Help You Lose Weight?

Can Magnesium Help You Lose Weight? Do Apple Cider Vinegar Gummies Aid Weight Loss? Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

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By Moira Lawler. Medically Reviewed. Kara Andrew, RDN, LDN of American College of Lifestyle Medicine. Squat Jumps. Skater Jumps. Plank Jacks. High Knees.

Editorial Sources and Fact-Checking. Resources Obesity: Symptoms and Causes. Mayo Clinic. September 2, Tips for Monitoring Aerobic Exercise Intensity [PDF]. American College of Sports Medicine. Does Your Heart Rate Really Matter? American Council on Exercise. June 17, Exercise Intensity: How to Measure It.

Westcott WL. Resistance Training Is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports. July—August Effects of Aerobic and Resistance Training on Abdominal Fat, Apolipoproteins and High-Sensitivity C-Reactive Protein in Adolescents With Obesity: The HEARTY Randomized Clinical Trial.