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Fat Burning Exercises To Include In Your Workout Program

By Rob Poulos...

In order to see the maximum amount of fat loss progress, one thing you must make sure you’re doing is including the proper fat burning exercises into each session you do.  Unfortunately, one key factor that holds far too many people back from succeeding on their weight loss plan is the fact that they’re spending far too much time in the gym doing exercises that don’t really deliver.

In order to take your results up a level, you want to be focusing on those movements that will burn more calories, work more muscles, and help add more muscle firmness and definition.  When you can create your workout program using only those exercise that do just that, that’s when you know you’re on track to success.

Let’s have a quick look at the best fat burning exercises to include in your workout program.


When it comes to targeting your lower body, you simply cannot go wrong with the squat exercise.  This movement will work the glutes, the hamstrings, the quads, as well as all the muscles that run along the core.

It could quite possibly be the most calorie intensive movement to perform and is going to take the most energy out of you.  Be sure to start your workout off with this one.


Second, since you always want to be targeting both the upper and lower body in your workouts for maximum calorie burning, we come to our next exercise, pull-ups, which will work multiple upper body muscles at once.

You’ll hit the back and the biceps while doing this movement, really increasing your strength level up higher.

If you can’t quite do a pull-up on your own yet, either get yourself into a pull-up assisted machine or have someone hold onto your legs and give you a gentle push upwards.  Work hard at it and in good time you’ll be able to do a full one on your own.

Bench Press

Third, the bench press is going to target all the muscles that the pull-up left behind, so that’s the second upper body movement to include.

This is another of our best fat burning exercises because it is another primary strength developer and will really boost your metabolism.  Try and lift heavy on this exercise, using a rep range of 8-10 reps for best fat burning results.


Another lower body exercise that should never be looked over is lunges.  If you don’t have a squat rack available if you happen to be working out at home, lunges will be the next best option. Perform these walking across the room with a set of dumbbells or a barbell across your back and not only will you get a cardiovascular workout, but you’ll feel every lower body muscle burning as they are put to the test.

The Plank

Finally, since you can’t leave out the core if you want to see super fast weight loss, we come to the plank exercise.  Despite the fact that you won’t actually be moving while doing this exercise, don’t let that trick you into thinking that you’re not working the muscles.

In order to maintain the position as you go about holding it, those muscles will have to constantly be contracting and they’ll be burning up plenty of calories as they do so.

Aim to hold this one for 60 seconds total, before resting and doing a second rep.

So there you have the best fat burning exercises to include in your workout program. If you structure everything else around these ones, you’ll be right on track to success.

About Rob Poulos

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4 Comments Add yours

  1. colinthia

    What is the plank position. Please show me how to be in plank position.

    • Rob Poulos

      The plank is a move where you lie face down and then support yourself with your elbows… search for the the plank on this blog and you’ll find a photo or two…

  2. Irén


    In your e-book I only saw sliding lunges and not lunges like the ones described above. Is there a reason for that?

    I also managed to hurt myself the other day while doing bench dips. It hurt a bit right away, followed by soreness that seems to lessen gradually with time (over days). Did I just do one rep too much (I was thinking I should quit before this last one, but then decided to push through one more), or am I doing the exercise the wrong way? (I was doing it with my hands on one object and my legs on another, lowering till I almost hit the floor.)

    • Rob Poulos

      Hey Iren, as we suggest in FBF, if you’re new to an exercise take it slow and don’t go to failure until you’re comfortable with the movement.

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