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Top Ten fat Burning Exercises

Running, Treadmill
Running, Treadmill

If you're trying to make the most of a 10-minute cardio session, treadmill exercises that utilize intervals are an excellent way to get it done. By varying your speed and incline, you'll skyrocket your heart rate, which has serious calorie- and fat-burning benefits (and challenges your cardiovascular system, to boot).

source: self.com
Jumping Rope
Jumping Rope

And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope. Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope.

source: webmd.com
Box Jump (Multiple Response) 6 Sets, 20 Reps
Box Jump (Multiple Response) 6 Sets, 20 Reps

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.

Dumbbell Step Ups
Dumbbell Step Ups

If you’re burning at least as many calories as you’re consuming each day, adding dumbbell step-ups to your exercise routine will burn fat. You must burn 3,500 calories to lose 1 pound, so it’ll take approximately seven to eight hours of dumbbell step-ups to burn 1 pound of fat.

Crunches
Crunches

Abdominal exercises, from simple to killer, to help you flatten your belly, burn fat, and strengthen your core. Try these ab workouts to burn fat and

source: health.com
Bicycle Exercise
Bicycle Exercise

1. Crush this 20-minute interval workout that alternates between easy, moderate, hard, and all-out levels of exertion. Tallman suggests doing intervals, rather than cycling at a steady state, to get the biggest fat-burning payoff on a stationary bike.

source: self.com
Side Crunch
Side Crunch

Abdominal exercises to burn fat, ... 27 Fat-Burning Ab Exercises (No Crunches!) ... repeat the exercise on the opposite side.

source: health.com
Reverse Crunches
Reverse Crunches

27 Fat-Burning Ab Exercises (No Crunches!) Abdominal exercises to burn fat ... reverse, circling 4 times counterclockwise. Lower both legs, switch sides, ...

source: health.com
Vertical Leg Crunch
Vertical Leg Crunch

Vertical leg crunch: An amazing workout to lose that belly fat. The vertical leg crunch is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout's intensity.

image: vkool.com
Lunge Twist
Lunge Twist

Reverse Lunge with Russian Twist. A. Stand with feet together holding a dumbbell horizontally with both hands in front of belly button. B. Step back with the right foot, lowering into a lunge until front thigh is parallel to the ground. At the same time, twist torso to the left, reaching dumbbell next to left hip but keeping gaze forward.

source: shape.com
Rolling Plank Exercise
Rolling Plank Exercise

Plank is very effective when it comes to fat burning, especially belly fat. The plank can help you get rid of fat layers around the belly, waist, shape your buttocks, relieve the pain in your back, and speed up your metabolism.

source: quora.com
Stair Climber
Stair Climber

A stair climber is an exercise machine designed to mimic walking up stairs. You can exercise on a stair climber to burn 300 to 500 calories an hour. If you're looking for some exercises that you can perform on a stair climber, here are a few examples. Exercise #1: Basic Exercise This is the most ...

source: fitday.com
Kettlebells
Kettlebells

kettlebell workouts, total-body exercises Kettlebell training is one of the best ways to burn calories and strengthen your entire body, especially when you’re pressed for time.

source: shape.com
Cycling
Cycling

1. Crush this 20-minute interval workout that alternates between easy, moderate, hard, and all-out levels of exertion. Tallman suggests doing intervals, rather than cycling at a steady state, to get the biggest fat-burning payoff on a stationary bike.

source: self.com
Swimming
Swimming

The Fat-Burning Swimming Workout Ok, let’s get into it. Below is an outline of the fat-burning swimming workout which you should follow to the best of your ability.

Rowing
Rowing

The rowing exercise is basically a low-impact cardio workout that is similar to rowing while you are sitting in a boat in the water. Your ultimate aim is to blast your fat and with rowing you do exactly that: you raise your heart rate, you get sweat and ultimately you torch your fat.

High-Intensity Interval Training
High-Intensity Interval Training

High-intensity interval training (HIIT) has become a popular way to burn fat in the gym, but that's not all this type of cardio training is good for. The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods that you wish ...

image: leanitup.com
Sprinting
Sprinting

Although a 100-meter sprint doesn’t burn more than a few dozen calories within the 10-seconds or so of actual “work”, it’s an incredible fat-burning stimulus because of its effect on your metabolism after the work is over. While sprinting is anaerobic work (without oxygen), because your work output surpasses your ability to provide ...

source: builtlean.com
Walking (Burns 300-400 Calories Per Hour)
Walking (Burns 300-400 Calories Per Hour)

Burning 400 calories in a single hour is an attainable goal for most able-bodied individuals. Of course we burn calories by breathing and performing normal daily activities, but there are a wide variety of exercises to suit any person's lifestyle and have fun at the same time.

source: fitday.com
image: me.me
Running (Burns Around 600 Calories Per Hour)
Running (Burns Around 600 Calories Per Hour)

A great way to burn 600 calories in an hour! 12. Forestry. Unleash your inner lumberjack, and get to work clearing trees. Chopping down trees (with a chainsaw, not an axe) for an hour is a great way to burn well over 600 calories, and the burn increases if you do the hard work of hauling the logs yourself.

source: fitday.com
Cycling (Burns Around 600 Calories Per Hour)
Cycling (Burns Around 600 Calories Per Hour)

12 Ways to Burn 600 Calories in One Hour. Andrew Peloquin. Fitness. Sticking with a diet of 1500 to 2200 calories per day can be tough, particularly for those of us who need a lot of food to stay active. Thankfully, there's always exercise to help us burn off any extra calories we ate during the day. Want to burn 600 calories in an hour? You'll find it's not as hard as you might think: 1. High ...

source: fitday.com
Rowing (Burns Around 840 Calories Per Hour)
Rowing (Burns Around 840 Calories Per Hour)

The Best Ways to Burn Calories on the Rowing Machine ... the best way to burn calories on a rowing machine is to engage in extreme rowing, ... [Fat Rowing] | Lose Fat ...

image: quora.com
Swimming (Burns Around 600 Calories Per Hour)
Swimming (Burns Around 600 Calories Per Hour)

Swimming breaststroke for an hour will burn a similar amount of calories to doing a fast freestyle workout. For the king of calorie-burning swimming workouts, though, swim an hour doing butterfly (if you dare). The calorie torching ranges from 649 calories for a 130-pounder to 1,024 calories for a 205-pounder.

source: active.com
Jumping Rope (Burns Over 1000 Calories Per Hour)
Jumping Rope (Burns Over 1000 Calories Per Hour)

And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope. Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope.

source: webmd.com
HIIT
HIIT

The major reason that high-intensity interval training works so well to drop fat to a greater degree than continuous steady-state aerobic exercise appears to be the ability of all-out sprinting to boost your resting metabolism following a workout.

Eat Plenty of Soluble Fiber
Eat Plenty of Soluble Fiber

There are two types of fiber: insoluble, which helps food pass through your digestive system, and soluble, which helps eliminate fat and lower cholesterol. Thanks to soluble fiber, sugars and fats enter your bloodstream at a slower rate, giving you a steady supply of energy.

Avoid Foods That Contain Trans Fats
Avoid Foods That Contain Trans Fats

To try and compensate for this, manufacturers of packaged foods often use trans fat, because it can help improve the taste and texture—as well as the shelf life—of processed items. That’s why you should carefully read the nutritional label attached to many packaged foods, including cake, muffin, and pancake mixes.

Don't Drink Too Much Alcohol
Don't Drink Too Much Alcohol

The only way to lose belly fat (or any kind of fat) is to lose weight. Aerobic exercises like running, swimming, cycling, and tennis are some of the best to help reduce body fat. But "any kind of exercise will help you keep the weight off more effectively than diet alone," Jensen says.

source: webmd.com
image: youtube.com
Eat a High-Protein Diet
Eat a High-Protein Diet

5. How to Lose Fat: Overhaul Your Diet. Every other week, it seems, there's some new "fat-burning" food or supplement. On the list: chili peppers, low-fat dairy, and numerous dietary supplements. There's some truth to the fat-burning food claims. "Some studies show certain foods can speed metabolism," White says.

source: webmd.com
Reduce Your Stress Levels
Reduce Your Stress Levels

... it's possible to reduce your fat and flab, ... Fat-Burning Workout: Crunch Your Flab. ... Eating often also helps keep your energy levels up, ...

source: webmd.com
Don't Eat a Lot of Sugary Foods
Don't Eat a Lot of Sugary Foods

But White says don't rely on the so-called fat-busting foods to banish flab while you eat whatever you want the rest of the day. Instead, White suggests, incorporate the fat-burning foods into a sound diet. What's sound and flab-unfriendly? Whole grains, lean protein, plenty of fruits and vegetables, and eight glasses of water daily, White says.

source: webmd.com
image: quora.com
Do Aerobic Exercise (Cardio)
Do Aerobic Exercise (Cardio)

The best cardio workout for burning fat is one of high intensity that gets the job done in as little time as possible. High intensity usually means that your cardio workout will involve working at about 75 percent or greater of your maximum heart rate.

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