15 Fat Burner Exercises You Can Do At Home or At The Gym

Fat Burner Exercises

Fat Burner Exercises

There are many great fat burner exercises that will help you burn calories while you sleep. In fact, these workouts are even better than working out during the day because you get to relax after exercise.

I've put together a list of 12 fat burning exercises that you can do anywhere, anytime. These exercises are designed to work for every muscle group in your body, including your heart, lungs, and abs. They also target your metabolism, ensuring you burn as many calories as possible.

15 Fat Burner Exercises You Can Include in Your Daily Routine

If you want to learn how to burn fat while sleeping, then read on. I'm going to show you everything you need to know about fat burning exercises so you can finally achieve your dream body.

1. Low-intensity Cardio

Low-intensity cardio is one of the best ways to lose weight without losing strength or endurance. It's also an excellent way to burn more calories at rest.

Low-Intensity Cardio

You don't have to spend hours in the gym to see results with low-intensity cardio. You can use a treadmill, elliptical machine, stationary bike, or any other piece of equipment that allows you to walk or jog at a slow pace for 30 minutes.

2. Jumping Jacks

Jumping jacks are another great workout that burns tons of calories. If you're looking for a full-body workout, this is it!

Jumping Jacks

Start by standing up straight with your feet shoulder-width apart. Bend over and touch your toes, then jump up into the air and land back down onto your feet. Repeat 10 times.

3. Kettlebell Swings

Kettlebell swings are a fantastic way to build lean muscle mass while burning fat. This exercise works all of your major muscle groups, including your arms, legs, core, and glutes.

Kettlebell Swings

Stand holding a kettlebell with both hands directly below your shoulders. Step forward with your left leg and swing the kettlebell above your head.

Bring the bell back down toward your hips until it touches your right thigh. Then step forward with your right leg and repeat. Alternate between steps with each foot. Do 20 repetitions in total.

4. Burpees

Burpees are a classic fat burning exercise that everyone should be doing.

Burpees Instruction

The burpee consists of jumping up and landing back on your feet, followed immediately by jumping up again and touching your knees to your chest.

This type of training has become increasingly popular because it combines strength, power, endurance, balance, and flexibility all into one workout. It's great for athletes looking to improve performance, but anyone who wants to burn fat will benefit from this form of exercise.

5. High-Intensity Interval Training (HIIT)

Previously, we have mentioned that low-intensity cardio is an excellent way to burn calories and lose weight, but it's not the only type of cardio that can help you achieve your fitness goals.

High-intensity interval training (HIIT) is another form of cardio that has been shown to be effective for improving cardiovascular health and reducing body fat.

HIIT involves alternating periods of high-intensity activity with low-intensity recovery periods.


The goal is to push yourself harder and faster than normal during high-intensity intervals and recover between intervals at a lower level of exertion.

In HIIT training, fat is burned at an accelerated rate, so you will see results faster than if you were doing cardio exercises such as running or riding a bike.

As we mentioned above, this workout involves alternately moving from 30 seconds of an all-out effort to one minute of complete rest while doing 30 seconds of all-out effort.

For example, you might start off with jumping rope for 30 seconds and then walking around the room for 60 seconds before repeating this sequence.

Another example would be sprinting for 30 seconds, walking for 60 seconds, sprinting for 30 seconds and so on.

6. Kickboxing

Kickboxing is a great sport for burning fat because it requires you to move quickly and efficiently. It builds stamina and improves coordination.

Kickboxing Exercise

The best way to kickbox is to do so at high intensity. This means performing kicks and punches at maximum speed rather than holding back. If you don't feel like you're moving fast enough, try adding resistance training to your routine.

If you've never tried kickboxing before, I recommend starting with just 5 minutes per session. Once you feel comfortable with that, add time gradually until you reach 15 minutes.

7. Back Squat

Squats are an excellent exercise for building muscle and losing fat. They work every part of your body, especially your thighs, butt, and hamstrings.

Back Squat Exercise

To perform a squat correctly:

  • Stand tall with your feet hip distance apart.
  • Slowly bend your knees and lower yourself as far as you can without bending your spine.
  • When you get close to parallel, push through your heels and return to the starting position.

8. Deadlift

Deadlifts are another exercise that works almost every muscle in your body. They're also known as “the king of all lifts.”

Practising Deadlift

Stand with your feet shoulder-width apart and hold a barbell across your upper back. Bend over and grab the bar with both hands. Your arms should be straight and your elbows locked.

Slowly pull the bar towards your waistline while keeping your core engaged. You should feel tension throughout your entire body when you deadlift.

9. Zumba

Zumba is a dance fitness class that incorporates Latin music and moves. The combination of these two elements makes it perfect for burning fat.


This type of exercise is great because it combines cardio and strength training into one workout. It will help you burn calories quickly without having to do any heavy lifting.

10. Aerobics

An aerobic exercise is a form of physical activity that increases your heart rate and makes you breathe harder. Aerobic exercises are the best way to burn calories, build muscle, improve cardiovascular health, and reduce stress.


You can do aerobic exercise at any time or place. It doesn't matter if it's raining outside, snowing outside, or even in the middle of winter.

The most common types of aerobic exercise include running, walking, swimming, cycling, dancing, hiking, and playing sports like soccer and tennis. Start by doing less intense activities like brisk walking, jogging, or biking if you're just starting out.

As you become fitter, you'll want to increase the intensity of your workouts.

11. Walking

You may have heard that walking is one of the best exercises for weight loss, but did you know you can also use it to burn fat?

If you're looking for an easy way to lose weight and get in shape, then walking might just be your answer.

Walking to Burn Fat

Walking burns calories at a rate of around 3.5 per minute, which means you could burn up to 300 calories in 30 minutes. This makes it ideal for people who want to start losing weight quickly without having to spend hours exercising each day.

Just make sure you don't walk too fast. If you're going faster than 2 mph, you'll only burn about 100 calories during your 30-minute walk.

12. Cycling

Cycling is an aerobic activity that uses your legs to move you around. It can be done indoors or out, with or without a bike, and involves riding a bicycle or other vehicle.


Cycling burns more calories than walking, and it helps you burn more calories during longer periods of time.

Research shows that people who cycle regularly tend to have smaller waists and hips than those who walk or jog.

One study found that cyclists lost twice as much weight as runners after 12 weeks.

Another study showed that cyclists burned up to 30% more calories per hour than runners did.

To do this, find a comfortable pace on a stationary bike. Start slowly and gradually increase your speed until you reach about 60-70 percent of your maximum capacity.

If you want to lose weight, cycling may be better than running because it burns more fat. But if you just want to burn some extra calories, walking will work too.

13. Swimming

Swimming is a low-impact sport that allows you to burn lots of calories while working out. In fact, research has shown that swimmers burn up to 10 times more calories than non-swimmers.


To start, simply swim laps for 20 minutes. Then, try swimming 50 meters (about 160 feet) three days a week.

It's also a good idea to swim laps before eating meals so that your body gets used to digesting food while swimming.

14. Reformer Pilates

Pilates is one of the most popular fitness programs in the world, and it's no wonder why! It's an effective workout that can help you burn calories while toning your body. But did you know that there are some specific exercises within this program that can actually help you lose weight?


In fact, Pilates has been shown to be more effective than many other forms of exercise when it comes to reducing belly fat.

This is because the core muscles that are targeted in Pilates training are the ones responsible for holding our stomachs in place. When these muscles are strengthened, they naturally pull the abdominal area closer together.

14. Yoga

Yoga is another great fat burner exercise form that can help tone your body and reduce stress. Research suggests that yoga can improve flexibility, balance, strength, and even mood.

Yoga Fat Burner

But what does all this mean for your waistline? Well, studies show that regular practice of yoga can lead to significant reductions in visceral fat.

The best way to start practicing yoga is by joining a class at your local gym or community center. If you don't have access to classes, try taking some online lessons from sites like YouTube.

15. Jogging or Running

Jogging is also a great way to get fit and burn calories. But if you are not used to it, then start with walking for 5 minutes and gradually increase the time.

If you have been doing some weight training in your routine, try adding cardio to your workout. You can do this on an elliptical machine or treadmill.

Jogging with a treadmill

However, it is important to remember that if you want to ensure that you are getting the most benefit from your workouts, you should consider including interval training in your routine, as we have suggested previously.


There are plenty of ways to slim down and tone your body without having to spend hours in the gym every day. The key is finding a combination of activities that works for you.

You must, however, keep in mind that you will see results only if you exercise regularly, eat foods that burn fat for energy, and take necessary supplements. This helps you achieve your goals if you follow the advice in this article.

So, if you're looking to shed those last few pounds, then take advantage of the tips above to help you achieve your goal.

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