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The 5 Best Strength Training Exercises To Burn Fat Fast, Trainer Says

Get ready to speed up the fat burn with these movements.

In order to torch calories, burn fat fast, and succeed at your fitness goals, you need to incorporate just the right exercises into your regimen. And if strength training is your favorite thing to do when you hit the gym, it's your lucky day, because we spoke with Conrad Sanchez, a personal trainer on Fyt, about the best strength exercises to burn fat fast. (If you didn't already know, Fyt is the biggest personal training service in the U.S. that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone.)

Sanchez tells us, "The focus of strength exercises should be to get stronger, but if the goal is to burn more calories, the aim should be to activate as many muscles as possible. Since these exercises require a high level of technique, I strongly suggest perfecting the form of each exercise with body weight or light weights and only going heavy once you feel confident in your form."

Read on to learn more about the best strength training exercises to burn fat fast, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Clean And Press

man lifting barbell

First up is clean and press. You'll begin this exercise with your feet shoulder-width apart and a barbell on the ground by your toes. Your knees should be bent just a little bit and your hips pushed back as you grab the barbell with an overhand grip.

"Keep your core tight, gaze forward, and your chest up as you begin to pull the barbell up quickly to your chest," Sanchez says. "In a singular, clean movement, lift the barbell below your shoulders, turn your knuckles towards your face, and shift your elbows so they're pointing forward. When the bar reaches your chest, slightly bend at your knees while pressing into your heels as you lift the barbell overhead. Straighten your arms and legs while ensuring your core is tight. In a controlled movement, bring the barbell back to the starting position."

Related: 3 Best Strength Training Exercises To Lose Weight Fast, Trainer Says

Turkish Getups

man holding kettlebell up in arm

For this next exercise, you'll lie on your back. One arm should be positioned up straight, and that same knee bent. The opposite arm should be by your side on the ground. "Roll on to your supporting arm, keep your elevated arm up, and raise your hips. Swing your extended knee under your bent knee to rise. Reverse the exercise to return back to your starting position," Sanchez instructs.


woman squats with medicine ball to burn fat fast

This exercise is quite similar to clean and press, but Sanchez explains it has your lower limbs experiencing a deeper range of motion. You can use weights, a medicine ball, or a barbell, but Sanchez stresses practicing the movement with light weights or just your body weight first.

"Stand with your feet shoulder-width apart. Holding the weight right in front of your mid-core, slowly bend your knees so they face outward, with your hips hovering just above your knees. In a single motion, push the weight off your core, and pull it back," Sanchez says.

Related: 3 Subtle Red Flags Your Strength Training Workout Isn't Effective


couple does squats at beach

Position your feet hip-distance apart, making sure they are grounded and turned outward a bit. "Start to hinge the hips facing back as if you would sit on a bench," Sanchez says, adding, "Bend your knees while keeping your chest up and back neutral until your hamstrings are parallel to the ground. Press up through the heels, straightening your knees. Make sure your core is tight, and return to the starting position to repeat."

Rear-Foot Elevated Split Squats

man doing split squat to burn fat fast

Like a single leg squat, this exercise calls for an activated core, balance, and pushing with your standing leg. "Begin in a standing position facing away from the bench. Place your right foot onto the bench with your shoelaces facing the bench," Sanchez instructs. "Next, lower your left knee to create a 90-degree angle while keeping your right knee in line with your upper body. Keep your core engaged, [and] press your weight firmly onto your standing heel. [Lastly], push your left knee up to return to the starting position. Switch legs, and repeat."

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa