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.
1. Jump lunges
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. Thrusters with barbells are a CrossFit staple for challenging WODs, but you can use dumbbells to make the exercise work for your fat burning goals.
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The move has multiple components, so make sure that you're doing everything properly. You're essentially combining a front squat with a push press—for the best results, emphasize the depth in the squat, then explode up to drive through the top of the press. This exercise should be familiar to anyone who's taken a HIIT class, for good reason. Mountain climbers are a solid method to push your heart rate up while honing your abs and athleticism, too. Keep your posture on point to make the most of the mountain climber.
Turning Your Body Into a Fat-Burning Machine
Think of the plank position as important as the knee drive—that means you're squeezing your abs and glutes even while you're pumping away with your legs. United States. Type keyword s to search. Today's Top Stories. Men's Health Subscription. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
Understanding the best way to burn fat starts with some basic facts about how your body gets its energy. The body primarily uses fat and carbohydrates for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise. The ratio of these fuels will shift depending on the activity you're doing.
For higher-intensity exercises, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown. For long, slower exercise, fat is used more for energy than carbs. When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in. This is a very simplified look at energy with a solid take-home message.
When it comes to weight loss, what matters is burning more calories, not necessarily using more fat for energy. The harder you work, the more calories you'll burn overall. Think about it this way—when you sit or sleep, you're in your prime fat-burning mode. But, you've probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is. The bottom line is that just because you're using more fat as energy doesn't mean you're burning more calories.
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Exercising at lower intensities will use more fat for energy. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym. The trouble is that it's misleading. Working at lower intensities isn't necessarily a bad thing, but it won't burn more fat off your body unless you're burning more calories than you're eating. One way to increase your calorie burn is to exercise at higher intensities.
This doesn't necessarily mean that you should avoid low-intensity exercise if you want to burn more fat. There are some specific things you can do to burn more fat and it all starts with how and how much you exercise. You may be confused about exactly how hard to work during cardio. After all, you can burn more calories and, even better, you don't have to spend as much time doing it. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences.
But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity. But, the number of calories you can burn isn't the whole story. Too many high-intensity workouts every week, can put you at risk in a number of ways. Not only that but, if you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts.
If you have some kind of medical condition or injury, check with your doctor before doing high-intensity training or any kind of training. Here are some examples of high-intensity workouts.
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That means you are breathing harder than normal but can carry on a conversation without much difficulty and you feel pretty comfortable with what you're doing. The lower end of this range usually incorporates the fat burning zone.
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Moderate-intensity workouts have some great benefits. Here are some examples. Some examples include:. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge. But, as we've learned, you can burn more calories if you work harder, and that's what you want for weight loss.
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That doesn't mean that low-intensity exercise has no purpose. It involves the kind of long, slow activities you feel like you could do all day. Even better, it includes activities you usually enjoy such as taking a stroll, gardening, riding a bike, or a gentle stretching routine. Exercise such as Pilates and yoga are at a lower intensity but help develop your core, flexibility, and balance. They can be a part of a well-rounded routine. It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But it's not just about the calories you're burning.
It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. Regular exercise will also help you manage your weight. The more activity you engage in, the more calories you'll burn, and the easier it is to create the calorie deficit needed to lose weight. If you want to become more consistent with your exercise regimen, use these tips to ensure you are regularly incorporating exercise into your life.