Burning fat isn’t just about dieting—it’s also about moving your body in ways that boost your metabolism and target stubborn fat. Whether you’re trying to slim down, tone up, or just feel more energized, incorporating the right workouts into your routine can make a big difference. From cardio to strength training, there are specific exercises that are especially effective at torching fat and helping you reach your fitness goals faster.
To discover some of the best options out there, we spoke to certified personal trainer and performance coach Keith Hodges, founder of Mind In Muscle Coaching. According to him, some of the most effective options are barbell deadlifts, deadlift to row, and grasshoppers. Read on to learn more.
1. Barbell Dead Lift
A Barbell Dead Lift is a great fat-burning move that targets your whole body, including the anterior and posterior chain. It’s a wonderful way to burn a ton of calories and build muscles. Hodges tells us how to do it:
1. Stand with your feet under the barbell, shoulder-width apart or wider.
2. Squat the grip the barbell with your arms outside of your legs.
3. Make sure your chest is up to create pre-tension.
4. Drive your feet through the floor, extend the hips and stand up.
5. Return to starting position.
2. Deadlift To Row
Another exercise that can work your entire posterior chain for optimal fat burn is the Deadlift To Row. This is essentially just what it sounds like: a move that takes you from a deadlift to a row. Hodges broke it down for us:
1. Start with legs shoulder-width apart and dumbbells by your side.
2. Engage your core to secure your lower back.
3. Hinge your hips until your eyes, chest and naval are parallel to the ground.
4. Retract your shoulder blade then pull the dumbbells to your sides.
5. Lower your arms and extend your hips to stand up.
3. Grasshopper
Lastly, the grasshopper exercise is a great move for fat burning because it combines core strength, cardio, and full-body engagement all in one. As a variation of a mountain climber, grasshoppers target your abs, obliques, shoulders, and legs while keeping your heart rate elevated. This continuous movement boosts your calorie burn and stimulates fat loss, especially around the midsection. It’s also a bodyweight move, so you can do it anywhere—no equipment needed.
1. Lie face down on your mat with your chin resting on top of your hands.
2. Spread your knees as wide as the mat.
3. Bring your big toes together, heels pointing outward.
4. Engage your glutes and squeeze your butt cheeks tightly.
5. Lift your thighs (quads) off the mat by squeezing your glutes.
6. Lower back down with control—don’t let your legs flop.
7. Repeat the lift and lower motion for 10–15 reps.
So, there you have it: 3 muscle-building, fat-burning exercises you can start your day with next time you hit the gym in the morning. When you combine workouts like these with a balanced diet and healthy habits, you’ll be one step closer to the body of your dreams.
READ MORE: Trainers Recommend Quick Exercises You Can Do Each Morning To Blast Abdominal Fat