6 Fat-Burning Exercises to Boost Your Fitness*
Looking to burn fat and stay fit without complicated equipment? These six exercises are effective, beginner-friendly, and can be done anywhere,
- Jumping Jacks
What it does: A full-body cardio workout that increases your heart rate and burns calories fast.
How to do it: Stand with feet together, arms by your sides. Jump up while spreading your legs and raising your arms overhead. Jump back to the starting position.
Tip: Do it for 1 minute, rest 30 seconds, then repeat 3 times.
- High Knees
What it does: Targets your core, legs, and boosts cardio fitness. Burns belly fat over time.
How to do it: Run in place while lifting your knees as high as possible. Use your arms to drive the movement.
Tip: Go fast for 30 seconds, rest 30 seconds. Repeat 4–5 rounds.
- Mountain Climbers**
What it does: A core-focused move that also targets arms and legs. Burns calories quickly.
How to do it: Start in a push-up position. Drive one knee toward your chest, then switch quickly. Keep your back straight and core tight.
Tip: Do it for 30–45 seconds, rest, and repeat 3–4 times.
- Squat Jumps
What it does: Builds leg strength and burns fat at the same time. Great for thighs and glutes.
How to do it: Start in a squat, then explode upward into a jump. Land softly and go straight into the next squat.
Tip: Do 10–12 reps per set. Do 3 sets.
- Burpees**
What it does: A full-body move that combines cardio, strength, and endurance. Burns major calories.
How to do it: From standing, squat down, place your hands on the floor, jump your feet back into a plank, do a push-up (optional), then jump back to standing and leap up.
Tip: Start with 5–8 reps. Rest. Repeat 3 sets.
- Plank to Push-Up
What it does: Strengthens your core, shoulders, and arms while keeping your heart rate up.
How to do it: Start in a forearm plank. Push up into a full push-up position one arm at a time, then lower back down.
Tip: Do this for 30 seconds to 1 minute. Repeat 3 sets.
Combine these exercises into a 20-minute fat-burning circuit. Do 3–4 exercises back-to-back, rest 1 minute, then repeat the circuit 2–3 times.