7 Moves for Maximum Fat-Burning

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You know they’re out there. Those fat-burning exercises that you could be doing to maximize calorie and fat burn rewards. But there’s just so much information! Which moves should you choose? We know the world of fitness can be overwhelming and confusing sometimes, so we’ve put a workout to cut, quite literally, through the fat and deliver to you the seven best moves for burning fat.

Worried it might be too complicated? It’s not. In fact, all you need for these fat-burning moves is yourself, a yoga mat, and a set of dumbbells. For precision and motivation, download one of the many free interval timer apps. We even included easy-to-follow videos below so you can see exactly how each move is done.

Equipment Needed: Interval timer (Gymboss is a free app), yoga mat, set of light dumbbells (3-5 lbs)

What to Do: Perform each exercise based on your fitness level. Rest the designated time after each exercise. Complete 2 rounds. For maximum fat burning, complete this routine every other day.

Beginner’s Level: Perform each exercise 30 seconds; rest 45 seconds
Intermediate Level: Perform each exercise 45 seconds; rest 30 seconds
Advanced Level: Perform each exercise 1 minute; rest 15 seconds


1. Jumping Jacks
2. Burpees
3. Dumbbell Punches
4. X Jump
5. Squat with a Bicep Curl and Press
6. Two-Arm Dumbbell Row to Tricep Kickback
7. Bicycles

Instructional Videos:

Jumping Jacks


Dumbbell Punches

X Jump

Squat with a Bicep Curl and Press

Two-Arm Dumbbell Row to Tricep Kickback


Combine fat-blasting workouts with fat-blasting meals to tone and condition your entire body:
7 Drink Recipes To Flush The Fat Away
15 Fat-Burning Superfoods
The Nut and Fat Loss Connection

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