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Fat Burning Exercises

Sculpt your Beach Body and Ripped Abs by adding these Fat Burning Exercises to your Workouts Routines

Welcome to our Fat Burning Exercises main page!

We've handpicked 45 of our weight training exercises and body weight exercises to bring you our most recommended exercises for use in fat loss workouts. Each of these exercises is a compound exercise that works multiple muscle groups and was designed to burn a boat load of calories.


Shut up and let me skip to the exercises!

How to Use these Exercises

Combining these weight loss exercises with our Tips to Lose Weight will help you burn fat fast and finally sculpt 6 pack abs.

Use these fat burning exercises along with cardio exercises to build your own fat loss workouts or alter one of ours. Remember, the best workout routines for toning keep your heart rate elevated and work multiple muscle groups. You should be physically out of breath for the majority of the fat loss workout and move to the next exercise or superset after a short rest.


All Fat Burning Exercises by Primary Muscle Group

Continue reading to view all the exercises or click on the links below to skip to any section.

Fat Burning Arm Exercises

Bicep Exercises
Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Chin UpsBiceps, Forearms, Lats, Upper BackPull Up Bar
Narrow Parallel Grip Chin UpsBiceps, Deltoids, Forearms, Lats, Upper BackPull Up Bar

Check out all of our Bicep Exercises!


Tricep Exercises
Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bench Tricep DipsTriceps, Chest, Deltoids, Lats, Upper BackTwo Benches
Close Grip Bench PressTriceps, Chest, DeltoidsBarbell, Bench
Tricep PushupsTriceps, Chest, DeltoidsBody Weight Only
Decline Close Grip Bench to
Skull Crushers
Triceps, Chest, DeltoidsBarbell, Decline Bench
Machine Tricep DipsTriceps, Chest, Deltoids, Lats, Upper BackWeight Machine
Reverse Triceps Bench PressTriceps, ChestBarbell, Bench
Smith Machine Close Grip
Bench Press
Triceps, Chest, DeltoidsBench, Smith Machine
Tricep DipsTriceps, Chest, Deltoids, Lats, Upper BackParallel Bars or Dip Station

Check out all of our Arm Exercises or skip directly to our Bicep Exercises or Tricep Exercises!

Fat Burning Back and Shoulder Exercises

Back Exercises
Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bent Over RowUpper Back, Lats, Biceps, Shoulders Barbell
Hang CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Power CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Body RowUpper Back, Lats, Biceps Barbell or Smith Machine
Pull UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Lat Pull DownLats, Upper Back, Biceps, Shoulders Cable
Seated Cable RowUpper Back, Lats, Biceps, Shoulders Cable
Dumbbell RowsUpper Back, Lats, Biceps, Trapezius, Deltoids Dumbbell
Power CleansHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Dumbbells
Pushups RowUpper Back, Chest, Core, Shoulders, Triceps Dumbbells

Check out all of our Back Exercises or link directly to all of our Lat Exercises, Upper Back Exercises, or Lower Back Exercises!


Shoulder Exercises
Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Seated Military PressDeltoid, Trapezius, Chest, TricepsBarbell
Clean and PressShoulders, Arms, Back, Chest, Forearms, LegsBarbell
Barbell Upright RowDeltoid, Trapezius, BicepsBarbell
Standing Overhead PressDeltoid, Trapezius, Chest, TricepsBarbell
Dumbbell Shoulder PressDeltoid, Trapezius, Chest, TricepsDumbbells
Iron Cross ExerciseShoulders, Chest, Legs, Lower Back, Triceps, Dumbbells

Check out all of our Shoulder Exercises!


Fat Burning Chest Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bench Press ExerciseChest, Deltoids, TricepsBarbell, Flat Bench
Decline Bench PressChest, Deltoids, TricepsBarbell, Decline Bench
Incline Bench PressChest, Deltoids, TricepsBarbell, Incline Bench
Biased PushupsChest, Core, Deltoids, Triceps, Upper BackBosu Ball
Chest DipChest, Deltoids, TricepsParallel Bars or Dip Station
Exercise Ball PushupsChest, Core, Deltoids, Triceps, Upper BackExercise Ball
PushupsChest, Core, Deltoids, Triceps, Upper BackN/A
Plyo PushupsChest, Core, Deltoids, Triceps, Upper BackMedicine Ball
Dumbbell Bench PressChest, Deltoids, TricepsDumbbells, Flat Bench
Dumbbell Decline PressChest, Deltoids, TricepsDumbbells, Decline Bench
Dumbbell Incline PressChest, Deltoids, TricepsDumbbells, Incline Bench

Check out all of our Chest Exercises!

Fat Burning Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Barbell DeadliftsHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back Barbell
Barbell LungeQuads, Calves, Glutes, HamstringsBarbell
Barbell SquatsQuads, Calves, Glutes, Hamstrings, Lower BackBarbell
Bulgarian Split SquatQuads, Calves, Glutes, Hamstrings, Lower BackBarbell, Bench
Front SquatQuads, Calves, Glutes, HamstringsBarbell
Power CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Step Ups Quads, Calves, Glutes, HamstringsBarbell, Bench
Dumbbell DeadliftHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper BackDumbbells
Dumbbell Lunge Quads, Calves, Glutes, HamstringsDumbbells, Bench
Dumbbell Squats Quads, Calves, Glutes, Hamstrings, Lower BackDumbbells
Dumbbell Step Ups Quads, Calves, Glutes, HamstringsDumbbells, Bench
Power CleansHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Dumbbells
Leg Press Exercise Quads, Calves, Glutes, HamstringsMachine

Check out all of our Leg Exercises or link directly to all of our Calf Exercises, Hamstring Exercises, or Quadriceps Exercises!


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