15 Exercises to Target Body Fat

We have some incredible exercises that are designed to increase energy and burn fat. These aren't just any old exercises—they're tried-and-true fat burners that really do the trick. Here are 15 exercises to get you started.  

Think back to your playground days, wasn’t jumping rope the best? It still is, and guess what? It torches calories like no other. 

HIIT is your fat-burning friend. It is all about going full force for a short time, then resting and repeating. Mix up sprints with squats or burpees, 30 seconds on, 30 seconds off.  

These will get your heart rate up and target that tricky belly area. Start with a plank, pull one knee into your chest, then switch. Keep your pace quick and your body steady. 

If you have not tried kettlebell swings, you are missing out. They blast fat, especially around your hips, butt, and belly. Stand with your feet apart, swing the kettlebell between your legs, and then thrust it up to chest level.  

Jump on a bike, and let us get those wheels spinning! Cycling's great for the legs and butt and can be an incredible fat burner. Alternate between intense, pedal-to-the-metal bursts and slower periods to catch your breath.  

Squats are the ultimate exercise for a reason. They sculpt your thighs and butt while helping to burn a ton of calories because they engage some of your largest muscles. Start with your feet shoulder-width apart, bend your knees, and drop your hips like you are sitting in a chair. 

The plank is a powerhouse move for torching belly fat and strengthening your core. It might look easy, but holding a plank position requires serious effort. Get into a push-up position, but instead of bending your arms, keep them straight and support your weight on your hands and toes. 

Box jumps are great for getting your heart rate up and improving your power. Find a sturdy box or platform at a height you feel comfortable jumping onto. Stand in front of it with your feet shoulder-width apart, then jump onto the box with both feet at the same time, 

Push-ups do more than just target your upper body. They engage your whole body and can really help in reducing overall body fat when done regularly. Make sure your body forms a straight line from your shoulders to your ankles,  

Rowing is a total-body workout that features both cardio and strength elements, making it fantastic for burning calories. It is particularly effective for the back, shoulders, and arms while engaging your legs and core during the drive.  

Swimming is an effective, low-impact exercise that burns fat while improving cardiovascular health. It is gentle on the joints and works for all the major muscle groups. 

While yoga might not seem like a conventional fat-burning exercise, certain styles of yoga, such as Vinyasa or power yoga, can help reduce body fat 

Lunges are excellent for targeting the thighs and glutes. Put your right leg forward, low hips to align knees and hips at 90-degree ankle. Make sure your front knee is bent with a flat foot, 

Burpees are an aerobic and strength training combination. Start erect, then lower yourself into a squat with your hands on the ground to perform a burpee.   

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