Fat-Burning Exercises

最好的燃脂运动

If you're asking around your gym about the best way to work out to burn fat, someone will inevitably point you to an open corner and tell you to do one single move until you drop (and can't jump back up again): Burpees.

The full-body exercise might just be the king of fat-busting workouts, and there are tons of variations that can keep you stuck in a continuous, ground-pounding loop.

That doesn't mean that they're necessarily the best exercise for everyone, though. Burpees consist of multiple movements (hip-hinge, plank, pushup, squat, and jump) that can take some time to master properly. If you have issues with any of the individual parts or in stringing them all together, you're not going to get the fat torching benefits you're looking to find.

You're not out of luck if you can't master the move, or if you just can't stand the up-and-down monotony that comes with sets upon sets of burpees. Here are 16 tried and true workout moves that are proven fat burners.

Jumping Rope

If you think jump ropes are just for kids on the playground or boxers perfecting their rhythm, you don't know skip. The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential.

Start off by perfecting your speed skipping form for short periods, two minutes at most. Keep your arms relatively still at your sides and rotate your wrists to spin the rope, and jump off the ground only high enough so that you clear the rope. Land as softly as possible on the balls of your feet, ready to spring up again on the next rotation.

Med Ball Slams

Med ball slams are the perfect exercise for your crappiest days.

You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible.

Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down. Catch the ball as it bounces back to your chest and repeat.

Just make sure to keep your body under control, since there's no need to make your day worse with bad form

Goblet Squat

This is arguably the best way to squat, period.

Front-loading the weight allows you to keep your trunk more upright. This takes stress off your spine and works your thighs more.

Goblet squats are also safer to perform and more accessible than barbell squats, especially for higher-rep fat-loss training.

All you need is a dumbbell (easier) or a kettlebell (harder). Just stand and sit tall and repeat. These are great for high reps and really tax your shoulders and core. Here's how to do it:

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One of my favorite ways to redline with this move is to do 10 reps per minute for 10 minutes straight while holding a weight that is at least half of your total body weight.

Barbell Muscle Snatch or Dumbbell Muscle Snatch

Olympic lifts train total-body power and really hammer the highly metabolic muscles on the backside of your body. But they are very technical and hard to learn. (Learn more: Should You Use Olympic Lifts?)

Except for the muscle snatch.

This exercise, a modified version of the barbell snatch, is performed from a hang position with the bar at your knee or shin instead of on the floor. That decreases the range of motion and bypasses potential mobility problems.

Plus, by combining a high pull to overhead press, there is no catch, which is where most of the form issues manifest themselves.

Finally, all you need to do is fully extend your ankles, knees, and hips and come to a full stand at the top of the move.

Other Olympic variations require you to jump your feet out and squat down to catch the weight. This creates serious stability and mobility demands that you want to avoid when you’re in a state of high fatigue.