The best fat burning exercises to boost female fat burning & toning results

If you spend any amount of time visiting fitness sites/blogs or reading any type of fitness magazines or books then you are probably very familiar with the top 7 basic fat burning exercises based on the 7 basic movement patterns including:

  • dynamic planks - side planks, burpees, squat thrusts, plank jacks, traveling planks, gliding disc planks, stability ball planks, etc.
  • dynamic lunges - jumping, walking, step up, lateral, reverse, etc.
  • presses of any type - pushups, inverted, db, medicine ball, etc.
  • rowing of any type - db, bodyweight, bands, suspension trainer
  • squats w/some type of upper body press - curl, press, swing, etc.
  • sprint intervals - outdoors with jump rope or on machine
  • throwing, tossing, swinging or undulating weight
  • There are hundreds (probably more like thousands) of awesome moves that you can combine into fatloss workouts but if you're like many of my clients or visitors then you're probably wondering which ones are the best fat burning exercises for faster better and faster body makeover results.

    What are the best fat burning exercises?

    The answer to this very common question is simple...  There are only two types of exercises for fatloss  1.  exercises that your body has not adapted to and 2.  exercises that your body has adapted to.   So what works best for female fatloss, especially stubborn fat or slow weight loss is a combination of fat burning exercises that your body has not adapted to yet!  

    If you're a beginner sticking with the basics will be good enough but if you are more experienced with exercise or have been working at fatloss and weightloss longer then you must combine the best fat burning exercises into more complex movement patterns that challenge your body to work harder to prevent that adaptation response (also known as a plateau).   

    One of my favorite fat burning exercise is the db squat to alternating reverse lunge with overhead press.  Some people call this a power pull and there's other fancy names for it too.

    This is the most basic example of how combining 3 exercises, the squat + lunge + overhead press, turns up the fat burn and speeds up your fatloss results.  I like to switch out the squat portion for a stiff leg deadlift row sometimes just to mix things up too.

    The spinal rock getup jump or what I like to call the full body crunch is a combination of squat, reverse crunch, situp, squat jump and even though it looks like tons of fun (because it is) it's also incredibly challenging.

    I do not recommend this move for anybody with neck, shoulder, low back or hip issues.  Oh wait I have some of those issues and I can still do this so maybe just start by breaking it down.   The spinal rock portion is fun once you get the hang of it and is a move I learned while I was on a very advanced tactical fitness plan.

    The capoeira db row is a move that I adapted from the workout plan Brazil Butt Lift.  This evil exercise is a combination squat, lunge, row and keeps your glutes loaded the entire time so if you have lazy butt syndrome (dysfunctional glutes) you need to skip this one and work on building some hip and core stability & strength before you try it. 

    If you can do this move be sure to use a weight that feels fairly challenging throughout the entire exercise to maximize fat burning.

    The straddle squat thrust twisting lunge is probably one of the most fun and intense fat burning exercise because it challenges your thighs, butt, arms, and abs.  The wider you thrust your legs out and the deeper you lunge the more challenging this move gets.

    I'm not lunging very deep in this video but I do in other ones.  You can always modify to your needs and energy levels at each particular workout.  If alternating sides is too much for you then try all your reps to one side then the other. 

    The suspension trainer muscle ups are the best fat burning exercises for any women not interested in doing pullups that build a wide back.  They're a great progression from more beginner bodyweight rows on exercise straps.

    If you've never tried this before then be prepared to feel sore in the triceps, biceps, rear shoulders and entire upper back for days.  This move works all those areas plus provides a nice low back and hip stretch too.  Make sure to pull all the way into the exercise straps as you go from sitting to standing then really squeeze the triceps at the top.  Video here features muscle ups and tons of other strap exercises that burn tons of fat.

    The plank thrust sit thru is one of the best fat burning exercises to work your core, arms, hip flexors and endurance.  You could add a side plank to each side or a glute kickback if you want to train a more complex movement pattern or you could add a jump or jumping jack to increase intensity.

    This is another move that I adapted from tactical fitness workouts to improve hip flexor and core strength while burning fat.

    The alternating lateral tactical lunge works your legs, abs, butt, arms and shoulders while improving endurance and coordination.  It's one of the best fat burning exercises from Bodycon Fatloss plan (the most popular plan here at ybff) and can be done with any type of weight so no need to go get some expensive kb for this move.

    I prefer sandbells for this because they are easier to transfer and don't hurt if you accidentally hit your leg but dumbbells work fine too.  If you add overhead movement like I did in the quick video here you'll burn even more fat and calories.