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Top 10 Fat Loss Exercises

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If you want to lose weight, regular exercise is essential. However, the exercises you choose can make a huge difference when it comes to the total amount of body fat you burn. In this article, we’ll list 10 of the best fat loss exercises for achieving your weight loss goals.

Aerobic Boxing

Boxing is a fantastic sport that blasts through 613 calories per hour. Not only is it great fun but it also allows you to build up some self-defense skills as you blast away the body fat. In addition to this, it’s extremely versatile with bag work, boxing matches, sparring and speed work all making up part of the sport.


Burpees are one of the most popular quick fat burn exercises around, allowing you to shed a notable 546 calories per hour. In addition to this, they give all the muscles in your body an effective workout which builds muscle mass and increases the amount of body fat you burn on a daily basis. To perform burpees, simply follow the instructions in this video.

Jump Rope

Jump rope is a great weight loss exercise that you can perform anytime and anywhere in a relatively small space. It blasts through 798 calories per hour and all you need is a jump rope and you’re good to go.

Jump Squats

Jump squats are a simple but effective bodyweight move that target all the muscles in your legs and work off a substantial 900 calories per hour. To perform jump squats, simply follow the demonstration in this video.

Rock Climbing

Among the best exercises for fat loss, rock climbing is one of the more fun, challenging and unique options. The climbing itself works off 749 calories per hour but it also gives all the muscles in your body an intense workout which increases your muscle mass and has a positive long term effect on the amount of body fat you burn.


Running is one of the simplest fat loss exercises around and allows you to enjoy the outdoors while also topping up your vitamin D levels. In addition to this, it’s one of the best fat burning exercises around and burns an impressive 920 calories per hour.


Spinning is a popular cycling based exercise class that involves pedaling to music at a range of different intensities. It’s a brilliant fat burner and works off 700 calories per hour and also does a great job of toning and strengthening the muscles in your lower body.

Step Ups

Step ups are a top cardiovascular exercise that blast through a significant 972 calories per hour. They do a fantastic job of targeting the muscles in your lower body and they can be performed in a very tight, compact space. To perform step ups properly, simply follow the demonstration in this video.


Walking may not burn a huge amount of calories (240 calories per hour) but when you consider the ease with which you can add walking to your day, it’s still a top fat burning choice. By taking the stairs instead of the elevator, covering short journeys on foot instead of driving or simply having 30 minutes to yourself and going for a stroll every evening, you can burn plenty of body fat while still going about your day to day tasks


Weightlifting is another activity which doesn’t directly burn a lot of calories (400 calories per hour) but does give your fat loss efforts a significant boost. By lifting weights at least three times per week, you’ll build bigger, stronger muscles. Muscle cells require six calories per pound per day to maintain while fat cells require two calories per pound per day to maintain. Therefore, by lifting weights regularly, you’ll have more lean toned muscles and naturally burn more body fat each day as a result.

Frequently Asked Questions

What exercise burns the most fat?

High-intensity interval training (HIIT) is known to burn the most fat as it combines short bursts of intense exercise with rest periods, effectively increasing calorie burn during and after the workout.

What workout burns the most belly fat?

While doing so doesn’t produce immediate results, performing a combination of the best fat loss exercises and strength training can help you burn belly fat over time.

Which workout is best for fat loss?

The best fat loss exercises are those that combine cardiovascular exercises like running or cycling with strength training to boost metabolism and build lean muscle, leading to effective and sustainable fat loss.

How can I burn 1,000 calories a day?

Burning 1,000 calories a day typically requires a combination of intense exercises like running, cycling, or high-intensity interval training (HIIT) along with a balanced diet, but it's important to consult a fitness professional before attempting such a high-calorie burn goal to ensure safety and sustainability.


If you want to get the most out of your workouts when it comes to fat loss, performing the best fat loss exercises is essential. So if you’re not currently incorporating any of the exercises on this list into your weekly fitness regime, start making some changes today and ensure that your workouts are designed with maximum fat loss in mind.

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