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5 Workouts That Burn the Most Fat

Melt body fat with a trainer's must-try fitness routines.
FACT CHECKED BY Alexa Mellardo

Embarking on a journey to shed excess fat demands a strategic approach to your workouts. While numerous exercise routines claim to burn fat effectively, not all are created equal. For my clients looking to shed weight and get into shape, I recommend these five high-intensity workouts that burn the most fat. Each routine consists of three individual exercises strategically designed to elevate your heart rate, boost metabolism, and maximize fat incineration.

Incorporating these fat-burning workouts into your fitness routine can elevate your calorie burn, enhance metabolic rate, and ultimately lead to effective fat loss. Remember to start at an appropriate fitness level, gradually increasing intensity to avoid injury. Consistency and dedication to these dynamic workouts will not only transform your physique but also leave you feeling energized and empowered.

Read on to learn all about the five best workouts that burn the most fat. And when you're done, be sure to check out A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25.

Workout #1 High-Intensity Interval Training (HIIT)

HIIT stands out as a fat-burning powerhouse due to its ability to push your body to its limits in short bursts. The intense, quick-paced intervals elevate your heart rate and keep it elevated even during rest periods, leading to an increased calorie burn long after the workout is finished.

1. Jump Squats

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Stand with your feet shoulder-width apart. Perform a squat, then explosively jump, reaching for the sky. Land softly, and repeat. Complete three sets of 15 reps.

2. Burpees

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Begin in a standing position. Drop into a squat position, and kick your feet back into a plank. Perform a pushup, then jump your feet back to a squat. Explosively jump up with arms overhead. Complete three sets of 12 reps.

3. Mountain Climbers

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Start in a plank position. Drive your knees alternately toward your chest in a running motion. Keep a brisk pace. Perform three sets of 30 seconds.

RELATED: 10 Best Exercises To Melt Lower Belly Fat

Workout #2: Tabata Training

Tabata training involves short, intense bursts of exercise followed by brief rest periods. This structure not only amps up calorie burn but it also enhances post-exercise oxygen consumption, contributing to continued fat oxidation.

1. Sprints

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Sprint at maximum effort for 20 seconds. Rest for 10 seconds. Repeat for four minutes. Complete three sets.

2. Jump Lunges

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Start in a lunge position. Jump, switching legs mid-air. Land in a lunge position on the opposite leg. Complete three sets of 20 reps.

3. Bicycle Crunches

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Lie on your back. Bring the opposite knee toward the opposite elbow in a cycling motion. Maintain a steady pace. Complete three sets of 15 reps per side.

RELATED: 5 Best At-Home Workouts To Shrink & Tone Love Handles

Workout #3: Circuit Training

Circuit training combines strength and cardiovascular exercises in rapid succession. This keeps the heart rate elevated, fostering an environment conducive to fat breakdown.

1. Jumping Jacks

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Stand with your feet together and your arms at your sides. Jump up while spreading your legs and raising your arms. Return to the starting position. Complete three sets of one-minute reps.

2. Pushups

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Start in a plank position. Lower your body toward the ground. Push yourself back up to the starting position. Complete three sets of 15 reps.

3. Kettlebell Swings

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Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips, and swing the kettlebell between your legs. Explosively swing it up to chest height. Perform three sets of 20 reps.

RELATED: 5 Best Morning Workouts To Speed Up Weight Loss

Workout #4: CrossFit

CrossFit is a high-intensity workout that incorporates various functional movements. The constant variety challenges the body and forces it to adapt, promoting fat loss through heightened metabolic demands.

1. Box Jumps

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Stand in front of a sturdy box or platform. Jump onto the box, landing softly. Step back down, and repeat. Complete three sets of 15 reps.

2. Wall Balls

Hold a medicine ball at chest height. Squat down, then explosively stand up, throwing the ball to a target on the wall. Catch the ball, and repeat. Perform three sets of 20 reps.

3. Double-Unders (Jump Rope)

Jump with a double rotation of the rope under your feet. Maintain a steady pace. Perform three sets of one-minute reps.

RELATED: I Tried 4 Pairs of HOKA Sneakers & One Beats the Rest By a Mile

Workout #5: Cardio Kickboxing

Cardio kickboxing combines cardiovascular exercise with elements of martial arts. The dynamic movements engage multiple muscle groups, ramping up calorie expenditure and promoting fat loss.

1. Jab-Cross Combo

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Stand with your feet shoulder-width apart. Alternate quick jabs and crosses with each hand. Perform three sets of one-minute reps.

2. Roundhouse Kicks

Lift your knee, then kick out with your foot in a circular motion. Alternate legs. Perform three sets of 15 reps per leg.

3. Jumping Jacks with Jab-Cross

Perform jumping jacks while incorporating jab-cross punches. Complete three sets of one-minute reps.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler