The Ultimate Fat Burning Workout

You’re here for the ultimate fat burning workout, so what are we waiting for? Unless you’re one of those people who are able to read while working up a serious sweat on the treadmill, the sooner we get to work the sooner you will cut the fat, burn the calories, work off that regrettable processed food and trim down.

1. Stretch & Warm-Up

First up, stretch to avoid pulling any muscles and to gauge whether any part of you is tight or sore in a way that may cause trouble later in your workout.

Next, ensure you’re all limbered up by warming up with a light jog, skipping or shadow boxing for five minutes. This will get your heart rate up and make sure your muscles are prepped to work.

Part of an effective workout is knowing how and when to spend your energy. If you’ve already spent it, then high intensity sprinting is going to be somewhat fruitless later in the session. So while you’re warmed up and ready to go, it’s time to get the serious calorie-burning cardio in.

2.  HIIT Training

Getting the best results is not just about attending the gym, after all. Your answer is high-intensity interval training, or HIIT as it is known. This involves combining high-intensity bursts in short intervals followed by intervals of rest or low activity.

This translates to running if no other equipment is available. But if you’re in the gym, the rower or spinning machine will work too.

High-intensity interval training is the one-stop shop for many people’s calorie burning needs, and it works just as effectively on the rower as it does for running. HIIT is about time-saving, too, but not at the expense of hard work. In fact, it is effective because the ‘high-intensity’ part means getting your heart rate up.

You’re here to burn fat, though, aren’t you? Which is why our ultimate workout will feature a twist or two to keep you guessing.

Using the example of running, sprint in a 20-second burst, followed by 40 seconds of light jogging and 10 seconds of walking. Then perform ten jumping jacks. Repeat this process for ten minutes.

3. Weight Training

Now it’s time for the weight racks. Weightlifting is a serious calorie burner as it targets your muscle fibres, using up energy and, in the process, burning fat. Compound lifts that use several muscle groups at once are the best way to make the most efficient use of one workout. You also want an even spread over your front and back.

Bench press and standing barbell rows are all we will focus on today. Aim for fifteen reps of the heaviest weight you can manage, then trim 5kg from the bar and immediately do another fifteen, then trim another 5kg and do it again without pause. Also known as drop sets, this technique involves high intensity, frequency and heavy lifting. After the bench press, take a two-minute full rest, hydrate and work the standing row.

Leg workouts are one of the most effective calorie burners. As mentioned with the bench and row, compound lifts that use the strength of several muscle groups at once will mean that you’re devouring calories with each heavy lift. According to Harvard Medical School, a general 30-minute strength training session burns an average of 90 calories (180 calories per hour) for a 125-pound person, 112 calories (224 calories per hour) for a 155-pound person and 133 calories (266 calories per hour) for a 185-pound person.

Head to the squat rack. Opt for a heavyweight just shy of the maximum you’re capable of lifting and perform five sets of five reps.

4. Full-Body

If you know the feeling of leg day, your limbs should now feel like jelly. Now is the time that separates a good workout from an ultimate workout. Following a two minute rest and plenty of water, make your way to the punching bag.

Your legs still have work to do, but it’s been a long enough break for your arms to get back to work. Boxing is an excellent way to shed fat in a short amount of time. It also tones not only your arms, shoulders and pecs but also your waist and glutes. Set a timer for five x three-minute rounds with one-minute rest in between.

5. The Core

Now it’s time to put the cherry on the top of this ultimate fat burning workout. Crunches will work your midriff and strengthen your core, leaving your abs looking as tight as you would hope them to following a fat burning workout. Using a yoga ball, sit and balance with your feet against the wall and perform three lots of fifty crunches.

6. Nutrition

When you’re done, don’t neglect your nutrition. You may be looking to trim fat but your body needs its fuel to recover and develop after that rigorous workout. Opt for a high protein, low carb whey drink and ensure you rest properly to allow your muscles to heal and grow.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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