Add running, squats and deadlifts to your daily fitness routine! Check out an expert-recommended list of the 12 best exercises to burn fat and lose weight.
Burning stubborn fat cannot be an overnight success. It takes consistency, dedication, hard work and patience to follow a healthy lifestyle and rigorous workout routine. While trying to melt your bulges, you can’t miss the importance of fat burning exercises! These workouts are essential for maintaining a healthy weight and improving overall fitness. Fat-burning exercises, such as squats, running, and weight training, increase your heart rate and metabolism, helping your body burn calories more efficiently. They not only stimulate weight loss, but also tone muscles and improve cardiovascular health. Overall, including these exercises in your routine can lead to lasting weight loss, better endurance, and a stronger, leaner physique. So, are you ready for your weight loss transformation?
The best exercises to burn fat
Here are 12 best fat burning exercises that can boost your metabolism and help you lose weight.
1. Run
Running is a high-intensity cardiovascular exercise that increases calorie burning. “It increases the heart rate and engages multiple muscle groups, thereby promoting fat burning throughout the body,” says fitness expert Yash Agarwal.
How to do it: Start with a warm-up, then run at a comfortable pace. Gradually increase speed or incorporate intervals of sprinting and jogging to maximize fat burning.
2. Jump
Skipping, or skipping, is a full-body workout that improves coordination, endurance and cardiovascular health. It targets the legs, core and arms while improving calorie burning.
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How to do it: Hold the handles of the jump rope, keeping your elbows close to your body. Jump over the rope and land gently on the balls of your feet. Increase the intensity by jumping faster or adding variations.
3. Lunges
Lunges target lower body muscles such as the quads, hamstrings, and glutes. » This helps improve balance and stability of the body. They are effective in shaping your legs and burning calories,” says Agarwal.

How to do it: Stand straight, step one foot forward and lower your body until both knees form a 90-degree angle. Keep the front knee aligned with the ankle and the back knee just above the floor. Once finished, alternate legs.
4. Mountaineer
Mountain climbers are a dynamic exercise that works the core, shoulders and legs. They quickly elevate heart rate, promote calorie burning and improve cardiovascular fitness.
How to do it: Start in a plank position with your hands directly under your shoulders. Drive one knee toward the chest, then quickly switch legs, alternating in a running motion. Maintain a consistent pace.
5. Squats
Squats are effective for strengthening the lower body, including the quads, hamstrings and glutes. It also engages the core and helps tighten the stomach muscles. They improve overall muscle tone and increase calorie expenditure.
How to perform: Stand with your feet shoulder-width apart, toes turned slightly outward. Lower your body as if you were sitting in a chair, keeping your chest and knees behind your toes. Push through your heels to stand up.
6. Swimming
Swimming is a low-impact, full-body exercise that burns calories and tones muscles. It improves cardiovascular endurance and targets major muscle groups like the back, arms and legs.
How to do it: While swimming, focus on your breathing, learn to improve your balance in the water and always wear goggles.
Read also : Aquatic training: 7 pool exercises to burn calories and lose weight

7. Cycling
Cycling is a cardiovascular exercise that strengthens leg muscles and improves endurance. It burns calories efficiently, especially when cycling at a moderate to high pace.
How to do it: Ride a stationary bike or cycle outside. Maintain a pace that is comfortable for you and try to keep your shoulders relaxed, your elbows bent, your knees in line with your feet, and your spine relaxed.
Read also : Want to burn calories to lose weight? Try cycling every day
8. Deadlifts
Deadlifts are a compound exercise that targets multiple muscle groups, including the back, glutes, hamstrings, and core. They improve overall strength and metabolic rate, thereby aiding in fat loss.
How to perform: Stand with your feet hip-width apart, the bar in front of you. Hinge at the hips to lower the torso, keeping your back flat and chest lifted, until you can grip the bar. Lift by extending your hips and knees.
9. Kettlebell swings
“Kettlebell swings are a powerful exercise for building strength and improving cardiovascular fitness,” according to Agarwal. They engage the posterior chain (back, glutes and hamstrings) while increasing calorie burning.

How to do it: Stand with feet wider than shoulder-width apart, kettlebell between legs. Hinge at hip level, grip the kettlebell with both hands, then swing it forward and up to chest height, using power from the hips.
10. Push-ups
Push-ups strengthen the chest, shoulders, triceps and core muscles. They improve upper body strength and stability and increase heart rate when burning excess calories.
How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then raise back up. Modify with knees on the floor if necessary.
11. Box Jump
Box jumps are plyometric exercises that improve explosive power and calorie burning. They target the leg muscles, including the quadriceps, hamstrings and calves, and improve cardiovascular fitness.
How to do it: Stand in front of a sturdy box or platform. Bend your knees, then jump onto the box and land gently with your knees slightly bent. Carefully lower yourself and repeat, adjusting the height of the box according to intensity.
12. High knees
High knees are a cardio-intensive exercise that elevates the heart rate and improves coordination and endurance. They engage core and leg muscles while burning calories.

How to do it: Stand straight, lift one knee toward your chest as high as possible, then quickly switch legs, alternating as if you were running in place. Maintain a fast pace, pumping your arms for more intensity.
Tips for exercising safely
When performing these fat burning exercises, keep the following tips in mind:
- Always start with a 5-10 minute warm-up exercise to prepare your muscles and prevent injury.
- Focus on maintaining correct form and posture to reduce the risk of injury.
- Stay hydrated before, during and after your workout.
- Take frequent breaks between workouts and give yourself enough rest to allow your muscles to recover.
- Perform these exercises at least 3 to 4 times a week.
- Listen to your body and stop if you feel pain or uncomfortable symptoms, including chest pain.
- To lose weight, following a healthy diet is also crucial. So make sure you follow a nutritious diet rich in essential nutrients.
By following these tips and exercises, you will soon see a difference in your weight!
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