29 Full-Body Fat Burning Exercises You Can Do at Home
Shed That Stubborn Fat off Your Body
Sometimes I wonder if fat burning exercises can also be fun. You probably wonder the same thing and if you don’t, you soon will.
You wake up every single day, look at yourself in the mirror, and see areas around your body that you know can be better. You know you can look better than you do now. You want to look better than you do right now.
There’s a little bit of fat on your body that you see and you can’t stand it. No worries, there are very few people in the world that are 100% happy with their entire body. If you ask anybody if they would change something about their body, I would say that almost everyone out there would have an immediate answer.
It’s never too late to start working on yourself. Below are 29 exercises that can help you start shredding fat off your body in all areas, not just in your stomach. We all have that unwanted fat somewhere and these exercises will help get rid of that.
29 Fat-Burning Exercises That You’ll Love or Hate
If you want to burn fat and lose weight fast you need to push yourself and get your muscles to experience new movements.
And nobody likes to do the same work out all of the time so here are 29 fat-burning exercises that will add more variety to your life. The beauty of these exercises is that you can combine them into a cardio workout that takes 20 minutes or less. A full body workout that helps you lose body fat is achievable through a variety of exercises so why not see what you like here and make up your own routine?
Let’s get started with crafting your fat burning workout.
1. Goblet Squat
Different from your traditional squat, a goblet squat is much safer and still does everything a regular squat would do. You will not have the weight putting pressure on your back. Having the weight in front of you will allow you to keep your back in a more upright position, allowing you to have better form.
Great exercise for your legs and arms. Tones your thighs and hamstrings along with your upper arms.
Compared to the traditional squat, goblet squats allow you to get deeper in the movement. You’ll be able to get lower in the actual squat forcing your muscles to work harder, burning more calories and fat.
Much of the focus of a step-up is on your legs and glutes, but you are working much more than that.
You should be using your arms to help push your body up. Imagine a sprinter’s form while they are doing the 100m. This is how your form should look, but instead of going forward, you are going up and down.
This is a low-impact exercise so the strain on your knees shouldn’t be that high (Good for those people that do actually have bad knees).
3. Bear Crawl
This was something that a few of my soccer coaches made me do as a form of fitness. This truly feels like an entire body workout.
You are going to be on the ground on all fours. From there, you are going to starting walking forward. At first, it doesn’t seem that bad, but very shortly after that, the burn starts to creep in.
The burn comes from all areas. You will feel it in your shoulders, your biceps, and your triceps. That’s just the upper body burn. While all of this is going on, you’ll be burning from your thighs down to your calves.
You will be able to feel that fat almost melting off.
A term popularized by the CrossFit community, thrusters combine squats with an overhead press.
This compound movement gives you the benefits of both the squat and the overhead press at the same time in quick succession. You are getting your legs, chest, and shoulders worked extremely hard in this exercise. Not to mention that your core will become much stronger as well.
This will quickly increase your heart rate, forcing your body to work internally much faster than it usually does, thus burning fat at a faster rate as well.
5. Jackknife Sit-Ups
Many exercises that work your core don’t target the entire core area. Jackknife sit-ups actually get your entire core region, along with a few other muscle groups as well.
When done properly, this exercise can burn you out very quickly. You will be able to start shedding those abs, getting a slight arm workout, and working those legs all at once.
Getting the full range of motion for the exercise won’t be easy at first, but once your flexibility increases, your ability to get the most out of this exercise increases as well.
This exercise may be one of the harder ones to learn. The technique looks simple enough, but it takes a lot of time to get it down perfect.
Once the movement is perfected, though, be prepared to feel yourself reaching a new level. The benefits of the snatch are tremendous. They help you become more explosive, more coordinated and have much more stability overall.
This exercise forces you to generate strength from your legs all the way to your shoulders. Your entire body is involved and is pushed to the limits.
7. Kettlebell Swing
Swings can help you burn fat about as fast as running does. The reason this is something you should pay attention to is that it isn’t as stressful on all of the joints in your legs. There is much less work being applied to your knees and ankles.
Not only is it better for your joints, but it’s also much better for your back as well. If you have lower back pain, this exercise will not be nearly as stressful for it.
You are working your arms and lower back along with your core. Any exercise that uses your core along with other muscles is going to increase your body’s metabolism and burn fat faster.
8. Farmer’s Walk
This exercise may not seem like much, but it works much more than you think. If you have ever tried to grab 10 bags of groceries at once, you’ve done a Farmer’s walk before without realizing it.
It just seems like a simple walk, but if you haven’t done this before, be prepared for a slight shock. Be ready to work muscles you didn’t think were being worked.
You’ll be using much of your legs and all of your arms. Holding the weight is working your traps as well.
Without good balance, this exercise will be relatively tough on you as well.
9. Squat Jumps
This is considered a plyometric exercise which means it is going to activate your fast-twitch muscles and help burn fat even faster.
The only setback is that these can be very taxing on the body and not necessarily be the best for you in the long run. Compared to some of the other exercises, you are putting a lot more stress on your knees, but when done properly, there shouldn’t be any problems.
You’re working your legs while activating your core muscles in this exercise. Your heart rate will get elevated quickly and help you burn calories at a faster rate as well.
One of the most traditional exercises there is. It can be done anywhere at any time. Great exercise for your entire upper body.
Not only does it work your chest, but it works your arms (biceps and triceps), back, and core. The more muscles you are able to activate at once, the more fat you’ll end up burning.
It’s a traditional exercise, but it has stuck around for so long for a reason. That saying, “Old but gold,” will always apply when it comes to push-ups.
Yet another traditional exercise that forces your body to engage multiple muscle groups at one time.
You are mainly working your entire core during this exercise. It takes endurance to last doing this. Without any endurance in your glutes, back, or shoulders, you will not be able to do very much. Endurance allows you to burn more fat in a shorter amount of time.
Although you aren’t moving, your body is working extremely hard to hold your body in the position it should be in. Holding a certain position can be just as difficult as moving weight from point A to point B.
12. Mountain Climbers
This is a quick exercise that quickly engages your core and your arms.
This is an exercise that gets the fat targeted in your lower abs. This is one area that is one of the most difficult areas to get rid of fat.
Mountain Climbers help you target that hard area of fat while working your arms and chest. Not to mention, this exercise is also a good boost of fitness. Your lungs get a little expanded allowing you to have more air which will help you have more efficient workouts during any exercise.
13. Jump Rope
Now, this may seem like something you only see children doing on the side of a neighborhood street, but it should be something everybody is doing in their older age, especially if they are looking to drop some pounds.
You could be putting a lot of stress on your lower joints, but it is lower-impact than running.
You burn calories rapidly with jumping rope.
Along with working your calves and other muscles in your legs, you are giving yourself an upper body workout as well, especially when it is done right.
Think about that, something that can burn more fat than running in a shorter amount of time (depending on the intensity), but doesn’t put as much stress on your joints. Sounds like a winning combination.
14. Rotating T Extentsion
This exercise is very similar to the plank, but with a little something extra. Basically, you are moving from a plank to a side plank back to a plank to the other side plank.
Sounds a little more confusing than it actually is.
You know the power of the plank when it comes to burning fat. Now, imagine that same power amplified with the rotation into a side plank. Think of how much more work your body is having to do and how much more fat you could burn.
This could put you that much closer to where you want to be when it comes to your body. You know this will help you feel more excited about working out too and probably add to your motivation.
15. Jumping Jacks
This is another exercise that you probably picture only kids doing in their elementary PE class. Once you learn how beneficial this exercise can be when it comes to weight loss, you’ll probably want to start doing this more often.
The elevated heart rate you get from jumping jacks helps boost your metabolism immediately and when this happens, you are forcing your body to work harder.
Jumping jacks allow you to work all of the muscles in your body. When you are working all of these muscles, you are helping them get stronger. When muscles get stronger, they tend to grow. When you are pushing your muscles to grow, you are forcing your body to burn the fat that is near those muscles.
16. Standing Knee Raises
Yes, this one won’t seem or even really feel as intense as all the other exercises, but you can get results with this if it’s done right.
This exercise focuses on your core. It’s very low-impact on your back and knees. Although it is low-impact, it helps to strengthen your back. You can get a stronger back while reducing the fat around your stomach.
Along with these benefits, it also helps increase the range of motion in your hip flexors and this helps with injury prevention.
Since you are standing, there is less pressure on your back and neck, two areas that can get pretty irritated during most ab exercises.
When done correctly, you can increase your balance. No more stumbling around for no reason!
17. Parallel Bar Dips
Dips have a tremendous amount of benefits for your entire body. They are one of the few upper body closed kinetic chain exercises (an exercise where your feet and hands are in a fixed position throughout the movement).
This exercise works your entire upper body. Chest, arms, back, you name it. If it’s a part of your upper body then you are definitely working it when you do dips.
You may not be able to do dips like this right away because they truly do use all of your bodyweight. If you weight 150 pounds, you’re going to have to push 150 pounds every time you go down and up.
18. Windshield Wipers
The only thing you’ll be cleaning with these windshield wipers is your body of the excess fat it has around your stomach.
This exercise activates your core and can activate the muscles in your glutes. You’ll be shaving off fat from around your obliques a little more. So, you can say bye to the muffin top (which is definitely something that isn’t easy to get rid of).
While getting rid of fat in some areas, you are also creating more stabilization in your hips. You are making your hip joints stronger which will help your body when you reach that old age and feel like you aren’t able to move much at all.
19. Skater Hops
When done properly, this exercise works everything in your legs. You’ll increase your explosiveness while toning your legs, getting them as sexy as possible. You will also have a big jump in your overall endurance.
This exercise is also a good one when you are trying to work on injury prevention. It increases the stability around your knee ligaments. This helps decrease the risk of ACL tears (one of the worst injuries that anybody can suffer in my opinion).
If you have ever skied before you can understand how well this exercise can work. You aren’t doing the exact same thing as a skier, but you can feel what it takes to be a good skier.
20. Walking Lunges
These are great for toning your legs and activating your core. There are many other benefits of the exercise, though.
Along with toning your legs, it significantly improves your balance. It works both sides of your body equally when done properly.
The flexibility of your hip flexors will increase significantly as well. This gives you a greater range of motion with your legs.
Unlike many other leg exercises, this gives your back a little bit of rest. There isn’t a lot of pressure on your lower back so the risk of injury is much lower compared to a regular barbell squat.
21. Renegade Rows
Like many of the exercises in this list, this one activates many muscles groups all over the body. Your body is getting a full workout.
The main focus is on your back with this exercise. You’ll be in a constant push-up position without doing a push-up so it activates your chest and abs as well. Holding this position for a while will help you activate your glutes too.
Renegade rows, like a lot of the other exercises on this list, activate more muscles than what it seems like with the eyes.
22. Inline Skating
This exercise will increase your heart rate quickly while giving you the same benefits as the skater hops. The only difference is that you will be gaining endurance faster.
Your body will have to work more rapidly. It helps turn that unwanted fat into muscle. It may not get rid of the fat all over your body, but it will help get rid of the fat primarily in your lower body.
Toning your legs while getting rid of some fat in around your core makes inline skating a good exercise for anybody that wants to get outside, move around, and put as little pressure on their lower joints as possible.
23. Pike Press
As long as I have been working out, this is one exercise that has never been easy. It always seems to feel the exact same. I’m not sure if that’s good or bad, but I know that it works.
This exercise focuses primarily on your arms and shoulders. If you have some flab or “bat wings” as some people would call them, this exercise can help get rid of that relatively quickly.
Now, for beginners, this will definitely be a struggle because it’s going to feel as though all of your weight is on your shoulders while you are trying to push yourself up. You can go from being as dry as a towel to being as sweaty as Peter Griffin in a sauna.
I’m not too sure why this is called an inchworm exercise, but you are definitely working your entire body.
From your toes, through your midsection, all the way up to your shoulders, everything is being worked. This is also a very low-impact exercise so it doesn’t cause much harm to your body while you are doing it.
When you do this exercise properly, you are going to feel the burn all over. Activating more muscles means that your body is working harder and you are going to burn more fat.
25. Spiderman Push-up
You probably won’t be able to live out your inner Peter Parker with this exercise, but you will be able to get a tremendous amount of work in.
Like every other exercise on this list, you are going to be activating multiple muscle groups that help force your body to burn more fat.
You are focusing on your chest and obliques. Although the focus is on these two areas, we all know by now that you are working more than that. Your back and shoulders are going to get blasted with a burning sensation at some point during this exercise. You are also working on the flexibility of your hip flexors since you’ll be having to bring your legs up past a certain point if you want to successfully do this exercise.
26. Battle Rope Wave
This is an exercise that I have never done myself, but I have heard from people that have done it that it’s a very difficult, yet extremely effective exercise.
Talk about an arm workout that combines a cardio factor and engages your core, back, and glutes. This exercise is great for people of at any level when it comes to working out. If you are a beginner, it helps build your weak muscles quickly and if you are advanced it can help push you to a completely different level when it comes to your muscles and your body.
While pushing your body to new limits, you are making everything in your body more stable. Stability helps decrease your risk of injury. When you are injured less, you will be able to do more with your workouts and get the most out of them.
By far, one of my least favorite exercises, but I do them because I know how effective they are. This combines a push-up, squat, and a jump. You get the effects of all three exercises in one smooth movement.
Along with the muscle effects, an added bonus to this exercise is the cardio. Don’t think that you can go through these without having to take any deep breaths. That just won’t happen.
This exercise is designed to push you to your limits whether you like it or not. You may be sucking wind in the middle of the exercise, but know that by doing this, you are burning much more fat than you will from just sitting around on your couch all day.
Burpees are relatively low-impact, depending on how bad your joints already are, but they can help make these weak joints much stronger because of the functional movement you will be doing.
28. Broad Jumps
Also known as standing long jumps, broad jumps are a great exercise for your explosiveness. IT honestly takes your entire body to generate the power needed to jump as far as possible with this exercise.
You aren’t just working your legs, you are having to force your arms, core, and back to get involved. When you are getting all of these muscles involved, it means that your body is having to do more work.
Along with the great fat burning benefits of the broad jump, you are also making everything more stable in your joints. This isn’t as effective as the skater hops when it comes to your knees, but it is really good.
29. Jump Lunges
This exercise is similar to walking lunges, but in my opinion, is much more effective and gets you results faster.
You’ll be working all the muscles in your legs and your core. The jumping straight up and coming down creates more stability in your knees and ankles.
This exercise is also great for cardio purposes. When you are able to increase your heart rate for an extended period of time, while at the same time greatly increasing multiple muscle usage, you are going to shred fat off your body.
Feel the Fat Melt Away
Burning fat is not an easy task. There are many factors that go into fat loss that doesn’t include exercise, but getting up and doing these exercises is a great start.
Will it be tough? Yes. Will it get you the results you want if you really want to push yourself? Yes.
Look at our 28-Day Weight Loss Challenge to get an even deeper insight on how to burn fat in a way that will make it harder for your body to allow that fat to return.
Remember that nobody is ever 100% happy with every part of their body. It’s just a fact of life. Everybody is going to see something that they think can be better.
It’s understandable with how society is today. The media puts out these images of celebrities and models and the rest of the world gets caught up in wanting to pursue an image like that themselves.
You may never reach the body you want to have, but you can improve on the one you have right now. Some improvement is better than no improvement and when you can continue this trend on a daily basis, you will be surprised with the results that are soon to come.
If you are looking for more workouts that will help burn fat then check these out:
As you can see, interval training is a great way to burn fat through exercise. It can offer you total body workout in 30 minutes or less. Besides that, high intensity workouts can also builds muscle while torching fat.
It’s important to also keep in mind that while exercising is a great way to burn fat, it can be hard to maintain the weight loss if you aren’t eating right. I prefer the keto diet for helping me keep the pounds off while also loving the things that I eat.
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