I’m not a fitness expert, but after about a year of working out in the gym, I’ve found that the most effective fat-burning workouts are the ones that I’m most likely to do. I’ll write a workout for each of the major muscle groups (you know, like chest, back, biceps, triceps, quads, hamstrings, glutes…), and I’ll rate them on a scale of 1 to 10 (1 being the weakest and 10 being the strongest). I’ll also add a few comments, like, “Easy to do at home” or “You’ll have to be comfortable with your body type.”
So, how did I end up with a list of ten workouts? I put a lot of thought into it. First, I read a bit about how other fat-burning experts have structured their workout lists. Then, I came up with my own criteria for which workouts I’d like to include. And finally, I crunched the data.
The workouts I’ve included in this list are:
1. Treadmill
2. Squats
3. Leg Lifts
4. Pushups
5. Squats
6. Tricep Dips
7. Leg Lifts
8. Back Extensions
9. Planks
10. Pushups
What I love about the workout on the second page is its simplicity: it’s a full body workout that’ll target all the major muscle groups in about 20 minutes. But the best thing about it is that it’s a no-brainer. You’ll be able to see the results almost immediately, and you’ll have a great workout anytime you want.
Let’s get started.
Treadmill
Rating: 5 out of 10
Why it works: Treadmills are the ultimate fat-burning machine because, well, they’re basically the fastest way to burn fat. But they require a lot of space, so if you’re in a smaller apartment, they’re kind of a no-go.
What you need: A treadmill that’s at least 40 inches wide.
How to do it: Do 20 minutes, walking at a pace of 5.5 to 6 mph.
Comments: The treadmill is a no-brainer. It’s the most effective way to work your muscles. And it’s the easiest way to burn fat, since you’re working out at a high speed while you’re getting a low-intensity cardio workout.
Squats
Rating: 9 out of 10
Why it works: Squats are the king of body-weight exercises. They’re a fantastic work out for fat people because they force you to use the muscles that’ll burn the most fat. And they’re the easiest workout for fat people to do.
What you need: An exercise ball.
How to do it: Do as many reps as you can, holding the position as long as you can.
Comments: Squats are a classic fat-burning workout — and they’re also a terrific exercise for building bone density.
Leg Lifts
Rating: 8 out of 10
Why it works: Leg lifts work your hamstrings and glutes, which are two major muscle groups that can cause you to gain fat. But with leg lifts, you lose the bulk of the fat that’s stored in your butt!
What you need: Weighted dumbbells, and you’ll need a place to put them so you can work out at home.
How to do it: Do 10 to 15 reps, alternating each leg as you lift.
Comments: I’m not a big fan of leg lifts because they leave your legs underused, but I do love them because they’re the easiest fat-burning workout you can do.
Pushups
Rating: 10 out of 10
Why it works: Pushups build muscle, but they also burn fat. And because you’re working out all the major muscles in the body, you’ll have a hard time finding a better workout than this.
What you need: Just your body.
How to do it: Do as many as you can, hold the position as long as you can, and then rest.
Comments: I love pushups because they’re my favorite workout, and they’re probably the most versatile workout you can do. I’ve done pushups in the gym, at home, on a treadmill and on an exercise ball — and I’ve worked out at almost any time of the day or night.
Leg Lifts
Rating: 9 out of 10
Why it works: Leg lifts work all the major muscle groups in the body. But, in a way, your biceps are the key muscle group that determines how much fat you lose.
What you need: An exercise ball.
How to do it: Do 10 to 15 reps, and work your biceps by holding the position as long as you can.
Comments: Leg lifts are the best fat-burning exercise for your biceps, and they’re also a terrific exercise for building muscle and bone density.
Tricep Dips
Rating: 9 out of 10
Why it works: This is a great fat-burning workout because it works your triceps, which are one of the hardest muscle groups to target with conventional exercise. But, as you’ll see when you try out the workout, the tricep dip is a really fun exercise that targets all your major muscle groups.
What you need: Just your body.
How to do it: Do as many as you can hold, and then rest.
Comments: I love tricep dips because they’re the perfect exercise for fat people who have trouble performing normal pushups.