The Best Fat Burning Exercises In 2023

Fat Burning Exercises To Burn Fat Fast

Everybody has an alternate purpose behind working out. Some want to achieve performance goals, others want to build enough muscle to make their shirtsleeves bulge. Yet pretty much everybody trains to be healthier, and that implies they’re burning some calories and consuming fat.

Burning away belly fat is tough, and it takes a lot of time and effort. To gain the much-coveted washboard abs, one must exercise, but which exercise produces the fastest results?

You must also look at your diet. It is no good burning 2000 calories a day if you are eating a diet full of junk food. It is believed that everybody has a set of abs hidden behind a layer of fat.

I don’t follow this myth, but to show your abs you must exercise at least 3 or 4 times a week for over one hour at a time, and watch what and how much food you consume in a day.

Having a tight stomach with washboard abs can transform how you look instantly, and for lots of people, how they feel about themselves.

Belly burning exercises alone will not be enough to give you your desired results. You must learn how to do these exercises correctly and do them regularly. Below, we have listed some of the best exercises to help you burn belly fat and offer some tips on how to work out properly.


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Great Fat Burning Exercises

Fat burning exercises will not only help you to reduce fat around the waste line, it will also give you a great looking natural body shape and make you feel really confident when you go to the gym or are bare chested.

Having a good shape and a low body fat count will make you stand out amongst the crowd and people will be watching and wondering how you do this, especially if you are a member of a gym.

Fat Burning Equipment For an Easier Way


Leg Squats

This is one of the hardest thigh burning exercises there is, and one of the most effective. Squats work the lower body and thighs and burn lots of calories. You can do squats at home or the gym.

Some people hold dumbbells while squatting to make the burn quicker and more effective. I have never needed this, as I find 25 plus squats at any one time is enough for me to feel the thighs burning. Try and do around 5 sets without twinging a leg muscle.

Chest Press

Chest press is a great exercise for those who want to have a good looking chest and not something that looks like 99% of other people. By doing chest press on a three times a week basis, you should be able to build up a good looking upper body.

It will not burn a ton of belly fat, but just doing the chest press will help you pull in the abs when carrying out the exercise. Try and do 5 sets as a minimum 3 or 4 times a week pushing around 10 reps a set when you should be struggling to push out the last 2 or 3 reps on each set.


One of the best belly fat busting exercises is running. This is superior to the popular stationary bike or the elliptical machine which many people settle for. It is just an intensive workout, and it can help you burn a lot of calories and fat when done right.

Personally I find running does not do me any good. Yes, it burns more calories than the elliptical machine, but it also gives more injuries. I personally would rather do an hour on an elliptical machine than 40 minutes of running.

Running is an all round fat burner and not just the belly. Again it is something that needs to be done on a regular basis to get the most out of it. Try walking an hour a day as an alternative.

Leg Press or Abdominal Crunches

You can carry out a three-minute strengthening exercise, such as leg press or abdominal crunch, and follow it up with about three minutes of cycling. The combination strengthens your muscles and helps you burn belly fat.

Jumping Rope or Skipping

The skipping rope is an exercise that many people hate simply because it is so damned hard to learn and achieve. Just try doing one minute on and one minute off skipping exercises for 10 minutes and see if you can get through it.

There is a reason why boxers do skipping as part of thier training. Look at nearly all of the best boxers in the wolrd and they almost all have a six pack abs and next to no belly fat.

Medicine Ball Slams

Medicine ball slams are the ideal exercise for your crappiest days. They work the core of the body as well as the arms, back, chest and legs. Such a quality exercise from a simple and cheap tool.

You’re not merely burning fat here—consume with extreme stress, boredom, anger, or whatever else is pestering you as you crush the ball into the ground as hard as humanly conceivable.

Utilize your whole body for the move, raising the ball over your head and ascending on your toes, at that point utilizing your core, hips, and arms to slam it back down. Catch the ball as it bobs back to your chest and rehash.


Walking is a great way to loose weight. Simply put, it is one of those exercises that can be done every day without any real effort.

  • You do not need a gym membership (although you see people walking on gym running machines for an hour?)
  • You are in the fresh air which is perfect
  • You can choose the time of day
  • You can choose the distance

Walking is something I do on a daily basis. We have a dog and she says when she is ready to go out for a walk. We normally go in the forest or along the rail track for around an hour. Doing this once or twice a day will notch up around 10,000 steps which is a great way of burning fat, without even breaking into a sweat.

Yoga Poses For Weight Loss

1. The Sun Salutations: These are a combination of poses that serve as a warm up-routine for a Yoga session or class. They are very similar to the popular calisthenics exercise known as burpees. However, they differ in that they have a spiritual significance included as a result of executing them. Due to the forward and backward bending motions involved, after performing a few to several rounds on a daily basis, you are bound to notice a marked loss of weight in you abdominal area and the added bonus of muscular tone.

2. The Bow Pose: This simple pose involves laying flat on your belly and grabbing your ankles with both arms while simultaneously lifting your head up high. When performed correctly, you should be resting on your abdomen. Needless to say, it is a pose commonly recommended for weight loss and the prevention and correction of chronic constipation.

3. The Peacock Pose: This is slightly more challenging. The objective is to balance your abdomen on your conjoined elbows while simultaneously raising your legs and head of the floor. Naturally, merely attempting it speeds up abdominal weight loss and detoxification of the visceral organs and the preparatory stage could suffice as the actual execution of the pose till the mastery of it is achieved.

4. The Abdominal Lift: This is not a pose, per-se but is a specific exercise that involves you exhaling your breath and pulling the diaphragm in while holding the breath out. This is a specific abdominal exercise for weight loss, spiritual rejuvenation and detoxification.

Now friends, there are other poses such as the shoulder-stand, the forward-bending pose, the spinal twist and the wheel pose that also target increase in muscular tone and weight loss in the abdominal regions, however from practice the 4 above will perhaps be the most effective.

Do note though that if you are female and pregnant or in your menstrual period, some of these poses might not be the best to execute.

Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.

Other fantastic exercises for abdominal weight loss include your intense Aerobics, the use of the ab-wheel, basic sit-ups, windmills etc.

So empower yourself with these tips and information to achieve your goal for weight loss. Lose that gut starting today.

Lung Jumps

Regular lunges are now testing, so adding a jump to the exercise yields many more advantages. PopSugar says this move will help shape your legs and tone your calves. Also, the jumping part is a terrific method to help your pulse.

Crunch squat

This exercise works your glutes, quads, and abs simultaneously, so you’ll make some simple additions. Shape says to rests on a Bose ball or cushion with your lower back lying on it. Connect with your abs to do a crunch; at that point, quickly utilize your lower body to push up to standing.


Start standing with your feet, shoulder-width separated. Lower your body into a squat, place your palms on the floor underneath your shoulders; at that point, jump your feet back into aboard. Hop your feet back to your hands; at that point, promptly bounce up as you broaden your arms over your head. As you land, go directly into the following one.

Jumping Jacks

Jumping jacks is one of the best exercise for belly fat. These are viewed as a cardiovascular exercise yet additionally work each muscle in your body. Performing them at high power will assist you with losing belly fat all the more rapidly. Focus on 20 jumping jacks three times each week.

Split Squat Jumps

These powerful jumps are considered one of the best fat-burning exercises, as they engage every muscle in your body.

Broad Jumps

Broad jumps are similar to other hops. Broad jumps are fat-burning exercises burn calories quickly, keep your heart rate up, and engage every muscle.

Jackknife Crunches

Jackknife Crunches are a serious stomach move that connects with both the upper and lower abs for maximal conditioning at all measure of time. They are exceptionally gainful because lower abs can be difficult to focus without hardware.

Lunges with Reverse Leg Raise

This tones the glutes, thighs, obliques, and lower back, all while building coordination and parity.


Push ups are much harder than they look, especially for women. Start off with a one off max for your pushups and then take it from there. If you are just starting out on your training road, and have not done a lot of upper body exercise you will find you cannot do many pushups. Maybe 5 max.

They are a lot of peopel who do the push ups challenge. Dig a figure out of the air and try and do the challenge for a month. Say 50 push ups a day. This sounds easy. Believe me, its not. There are many out there (me included) that can do 30 or more push ups in one go.

But try adding more once the arms have faded and you soon find it is difficult to add more than one or two each time as the arms do not recover thier strength right away.

That is why it is REALLY hard to do the 100 push ups a day challenge for a month that you often see on you tube. It is very hard to do 100 push ups on one day, never mind for 30 days.


Cycling is my No1 exercise for burning calories. I am a big fan of gravel cycling and love the gravel bike. It allows you the best of both worlds as it is as light as a good quality road bike, but allows you the tire size to go cross country on farm tracks or single trails.

I can do 60 to 100 kms a day and burn 2-300o calories in one go on a gravel ride. This can take up to 6 hours depending on the route you take, and in my case can give you issues with cyclists HOT FOOT which is a nightmare I could do without.

A suitable set of orthotic insoles should sort out this issue. I have tried many different ways to do this, but hopefully in 2021 the orthotic insole should help me to get rid of this problem.

Cycling is a great way to burn fat overall, but also is excellent for reducing belly fat.


Swimming is an excellent exercise to lose body fat for both men and women. Yes, you need to be a powerful swimmer to do 25 or 50 lengths of a swimming pool. But it is an all round body exercise so excellent for fat burning.

Swimming is one of the best exercises to lose weight and also to build and tone muscles. When you swim, all your major muscles are called into action. It also has an aerobic effect, so heart and lungs get a good workout too.

However, a research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss.

Professor Grant Gwinup conducted an experiment with the following results.

  • Test subjects following a walking program lost 17 pounds of weight during the three-month study.
  • Those following the cycling program lost 19 pounds of weight.
  • However, subjects following the swimming program actually gained 5 pounds.

Professor Gwinup then assumes that swimming in cold water stimulates the appetite to increase caloric consumption.

However a 2nd study found that if swimming in a pool that is around 27* the body burns the same fat as in any other sport as the body warms up rather than staying cold as with a cooler swimming pool.

Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport, pointed out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train.

Many people feel hungry after swimming and may simply replace all the calories they’ve burned with a large meal after their swim.

“Some research suggests that this is due to the cool temperatures in which swimmers train. By contrast, runners and cyclists usually experience an increase in body temperature during training, which may serve to suppress appetite – at least in the short term” said Professor Burke.

Professor Burke further said that competitive swimmers are less active outside their training sessions. They are so tired from the hours spent training that they sleep, sit or otherwise avoid any real physical activity outside their sessions.

Now on building muscles, because most of the work your body does when swimming involves positive muscle actions, like pushing up a bench press, there is no negative action like lowering the weights during a bench press at all. We know that the negative move during weight training is important to build muscles and burn fat.

Doing any exercise is better than not exercising at all. So swim so that you can have various forms of exercises to beat the boredom of doing the same things all the time. Just make sure that you don’t eat more or become more sedentary after your swim.

1. Gwinup G. (1987). Weight loss without dietary restriction: efficacy of different forms of aerobic exercise. American Journal of Sports Medicine15, 275-279
2. Gappmaier E, Lake W, Nelson AG, Fisher AG. (2006). Aerobic exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese women. Journal of Sports Medicine and Physical Fitness46, 564-569


Losing belly fat makes one look healthier, better, and more confident. A recent study discovered that stomach fat increases one’s chances of becoming diabetic, obese, and prone to cardiovascular diseases.

Choosing the right exercise means choosing an effective fat burning exercise. The trick here is very simple: familiarize yourself with the basic exercises you believe you can maintain through time. This entails doing the same exercise regularly and with consistency.