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Recently I was asked what the top 5 fat burning exercises are for fat loss, and I sort of cheated on the answer. I don’t have 5 exercises, but I do have 5 specific movements that are the best for a fat burning workout.
These movements should be in all total body workouts if you have time.
First is any type of squatting movement. So this can be barbell squats, dumbbell squats, bodyweight squats, single leg squats, and can even be split squats. Further, this should be the first exercise in a total body fat
burning workout.
Try any exercise where there is a bending of the hips, pushing the butt down to parallel or lower to the floor, and come back up nice and strong. My favourite total body fat burning exercise is barbell squats, but if you don’t have equipment, you can use bodyweight squats for bodyweight interval training.
Also, deadlifts are a great squatting movement, but these also fall into the category of a pulling exercise, so you can use this exercise in either category (or cover two categories with just one total body exercise).
Second is a pushing movement. This can be bench press, push press, any type of push up, or a dumbbell press. Ideally, you will want to choose an exercise that is total body. I prefer push-ups or heavy presses because you
get more out of that exercise than what you would get from a cable cross over for the chest for example.
Third is any type of pulling movement. This can be a rowing movement or a vertical pulling movement. Examples of this type of movement include; pull-ups, chin-ups, inverted rows, bodyweight deadlifts, dumbbell rows, seated rows, barbell rows. In this type of movement you are getting a lot of musculature movement.
Fourth is a single leg movement. So, this can be a lunge, split squat, single leg squat, stability ball leg curl, lying 1-leg hip extension, or a Bulgarian split squat.
Fifth is any type of total body abdominal exercise. This can be a hanging leg raise, cable crunch, mountain climbers, spiderman climbs, stability ball jackknife. Basically any abdominal exercise where you are not lying on the ground and curling up two inches.
So those are my BIG FIVE movements. If you only have a limited amount of time and can only get through the first 3 exercises, you’ll still be getting a great workout. As well, these exercises can be done in either a circuit fashion or in straight sets, perfect for a total body workout.
A dumbbell circuit would start with dumbbell squats, then dumbbell chest presses, then rows, then lunges, and then a plank exercise. You obviously don’t need the dumbbell for the plank. You could also do split squats or Bulgarian split squats for the single leg dumbbell exercise.
A sample fat burning bodyweight exercise workout circuit would start with bodyweight squats, followed by pushups, then inverted rows, split squats, and finish off with mountain climbers. Thats a great total body workout without equipment.
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Duration : 0:3:53
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nah you see these …
nah you see these days kids worry about peer pressure and use masculine appearance to dominate,
dont be meann to …
dont be meann to him u mother ime 10 dikhead
just eat properly …
just eat properly if u want a six pack 70% of the effort is diet but you shouldnt bother anyway just eat whatever
dude u suck u have …
dude u suck u have to pay for these equipment its not that im cheap is that i hate using metal and prefer cardio excercises
mouthy little 13 …
mouthy little 13 year old arnt you fine ! workout all u want , ruin your muscles at a young age so they wont grow properly , go ahead !
how about i get fit …
how about i get fit now while i have more enegery than become some fat u will be and have the hardest time of my life working out so shut up
What the is a …
What the is a push press?
your 13 for …
your 13 for sake. enjoy eating what u want and not exercising while u can. you have the rest of your life to workout
Ok im 13 and not …
Ok im 13 and not fat and the regualr size of nany 13 year old. I kind wanna get a 6 pack and a decent amout of muscles to look good and to feel good about my self. If i follow these step will i see results in time if i do these every day 4 sets of ten of each of these except for the pulling excersize since i have no bar. If you can please respond to this that would be great and thanks.
belly fat is …
belly fat is related to overall fat. It is impossible to burn fat in isolated regions. Doing situps for instance will not just burn belly fat. It will burn some calories and make the abs stronger and give more defintion. But to burn fat it isimportant to to do cardio and high caolrie burning exercises.
Craig! I love your …
Craig! I love your philospjy and THANKS. Learning a lot from you and love that it’s not about 2 hours in the gym.
EXPECT Success!
Jackie Ulmer
Great video, But I …
Great video, But I would suggest for those of us who are just getting started and don’t really know the names of exercises that you give examples to what you explained. Thanks keep em coming.
ha ha
ha ha
share the wealth
share the wealth
this guy knows what …
this guy knows what he’s talking about.. he’s an expert.. the reason i said that basically because i have gone through what he said and its absolutely true.. thumb up dude.. i call squatting the king of exercises 🙂
Dayum, stfu and …
Dayum, stfu and just show the exercises dude -_-
you could, as long …
you could, as long as you use more calories than you take in. heavy lifting exercises for major muscle groups raise your metabolism, so that, in combination with a balanced diet, can help you burn off fat
fattie
fattie
dude talks to much. …
dude talks to much… if calories we lost by talking this guy would be a toothpick
can we loose belly …
can we loose belly fat without doing any cardio?? seriously…..r these ab exercises cut that belly fat??
hey quick question, …
hey quick question, would planks work for the 5th total body ab excercise?
yeah. nice 1 inch …
yeah. nice 1 inch by 1 inch screen. kept my attention for as long as it took to type this.
fail
depends how long …
depends how long you warm up and how slowly you build up to work out pace
i`ve got twenty six …
i`ve got twenty six packs in my fridge
i got six packs and …
i got six packs and more mucels from him