10 Best Fat Loss Exercises – AFL 3.5
Finishing off this third AFL series we’re heading back to the gym to show you my top 10 list of the best exercises for fat loss.
Accelerated Fat Loss Recap
If you recall from AFL 3.1 I talked about the components that make a great fat loss workout.
For example, utilizing total body and/or compound movements that utilize multiple muscle groups, meaning that your body has to expend more energy in order to perform them.
Or utilizing active recovery to permit your body some time to recover from your core exercises while still challenging yourself physically.
Additionally, limiting your rest during your workout through the use of circuits, supersets, or Interval and HIIT cardio to perform more work in a shorter period of time and burn more overall calories.
Top 10 Fat Loss Exercises
Recap over, I want to introduce 10 of my favorite exercises that excel in burning fat and will next-level tax your body.
Full disclosure, this is not an all-inclusive list, nor is it meant to be. However, these exercises are very efficient at burning fat because they abide by some of the fundamentals I talked about earlier in this AFL series.
No. 1 Barbell/Dumbbell Snatch
Firstly, the barbell or dumbbell snatch is a complex multi-joint movement that is designed to build up your explosive power, speed, and strength throughout the entirety of your body.
Moreover, this fat loss exercise will also improve your coordination and core stability.
In addition to requiring lower body strength, this exercise also challenges your shoulder mobility in order to perform the latter portion of this exercise, the overhead squat.
Make sure you pull the bar in a vertical path from start to finish in order to execute the exercise properly.
No. 2 Barbell Clean
Like the snatch, the clean is a complex multi-joint movement that will build your explosiveness, speed and strength throughout the entirety of your body.
However, shoulder mobility will not be called into play nearly as much as the snatch. Rather wrist mobility is key for a comfortable and effective catch phase.
There are traditionally 5 phases to a successful clean. The starting position, first pull, transition or scoop, second pull, and the catch.
No. 3 Bulgarian Split Squats
The Bulgarian split squat or rear foot elevated split squat combines the nightmare that can be squats with the terror that can be lunges.
I tease, but this fat loss exercise will test your resolve and desire to train legs.
Not only is there a balance portion of this lift, but the nature of this exercise will place your legs under constant tension.
The exercise will primarily target your quads and glute max. While using your hamstrings, adductors, and calves to assist and stabilize the movement.
No. 4 Squat Thrusters
Next, the squat thruster will work the majority of your major muscles – especially those in your legs.
Firstly, this fat loss exercise is not a squat then a shoulder press it’s a squat thruster. Which means the majority of the force that is developed from your legs and then it’s translated into your upper body for the thruster.
No. 5 Power Step Ups
Again, utilizing the power generated from your legs, for the power step up, you’re going to add a progression to a traditional step-up and add a hop to your step up.
What you want to focus on for this exercise is generating as much power from your legs while your foot is in contact with the box till you’re airborne.
This is another great fat loss exercise for that will to improve your coordination and the power you generate from a single leg.
No. 6 Kettlebell Swings
The kettlebell swing is another fantastic fat loss exercise to strengthen your entire body and burn fat.
This exercise generates the majority of its power from your hamstrings, glutes and core, and can also indirectly help improve your squat and deadlift.
I want to emphasize that this exercise should be performed with a hip hinge, not a squat. So, you will perform the first phase of the kettlebell swing similar to the manner you perform a kettlebell deadlift.
No. 7 Box Jumps
The box jump will improve the reaction of your fast-twitch muscle fibers throughout your body because it requires your leg and core muscles to contract very quickly in order to generate maximum power for each leap.
Additionally, the second phase, which is the landing phase of the box jump, will help decrease your risk of injury and help improve your stopping power.
Furthermore, the higher and more explosive your jump the more effective your muscles are at firing in a concerted effort.
No. 8 Burpees
By far one of the most exhausting bodyweight exercises the burpee will demand the engagement of your entire body to perform correctly.
A burpee is a great fat loss exercise to utilize in any HIT type of weightlifting workout and will push you well out of your comfort zone to complete.
No. 9 Renegade Row with Push Up
The renegade row with a push up is another multi-purpose, multi-joint exercise that will strengthen the entirety of your upper body and your core.
This fat loss exercise is one of the most effective ways I know to challenge your core stability and develop unilateral strength and balance.
PS one of the biggest things I see incorrectly performed with a renegade row is incorrect foot placement. Your feet need to be wider than shoulder width apart to prevent your hips and torso from rotating unnecessarily. If you place your feet too close you won’t be effectively challenging your core stability.
No. 10 Medicine Ball Slams
If you’ve ever wanted to relieve some stress and build some power and athleticism I would like to introduce you to the med ball slam.
Simply put, you’ll grab a decently heavy medicine ball pick it up overhead and slam it down into the ground utilizing your legs, core and arms.
Moreover, this fat loss exercise helps develop strength in the opposing direction as a snatch or clean meaning you’ll help balance the development of your physique and muscles.
That concludes my top 10 exercises for fat loss.
If you noticed, the vast majority of the exercises are multi-joint and/or explosive in nature and will force your body to recruit numerous muscle groups and stabilizer muscles to perform them effectively.
Finally, even if you have the best exercises under the moon that help improve that fat you burn in the gym if you don’t take care of business outside of it with respect to your nutrition you won’t be able to effectively lose fat.
It’s for this reason I created the freebie eBook that comes with this video, Accelerated Fat Loss 101.
This eBook is designed to help you tackle your fat loss with an effective nutrition and fat loss exercise program that will drive you to reach your fat loss goal in an expedited manner.
Click on the box below to get your free copy!
I want to thank you for watching this video on my top 10 exercises for fat loss.
I hope that you can more effectively burn fat through a strategic selection of exercises for your workout program.
That’s all for today – Cheers!