8 Exercises That Burn Fat EFFECTIVELY in 2023
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- Опубликовано: 2 июн 2024
- If you’re looking to lose some weight, try these 8 exercises that burn fat!
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They say you can't out exercise a bad diet! However, there are some exercises that burn fat better than others by boosting your metabolism. In this video, Dr. A reveals his favorite fat burning exercises proven to increase metabolism and burn fat. This list of the best fat burning exercises includes 3 exercises with weights, 3 bodyweight exercises, and 2 types of cardio workouts. All of these exercises engage your lower body and core at the same time. At the end, Dr. A reveals the four action steps to create a simple plan to start losing body fat. So, if you're ready to learn how to burn fat and increase your metabolism, watch this video now!
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Quick Timestamps:
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(0:00) Intro
(1:37) Kettlebell or dumbbell swings
(3:32) Loaded squats
(4:50) Walking lunges
(6:12) Burpees
(7:31) Dynamic plank variations
(8:52) Jumping rope
(10:26) 2 Types of cardio
(12:46) Summary and BONUS tips
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Articles, Vids, & Links Referenced in This Video
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✔️ Metabolic Resistance Training Workout Plan: • Metabolic Resistance T...
✔️ HIIT + LISS Cardio Workout: • AT HOME Cardio Workout...
✔️ Kettlebell Swings For Fat Loss: • Kettlebell Swings For ...
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#FitMotherProject #MoreFitMothers #IamaFitMother #FatBurning #FatBurner -------------------------------
**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies. 
Хобби
1. Kettlebell swings
2. Loaded squats
3. Walking lunges
4. High rep burpees
5. Dynamic plank variations
6. Jumping rope/skipping
7. Cardio - LISS and HIIT
13:01 nutrition is key
13:47 do more LISS and brisk walking
14:38 add in swings, squats,lunges
Do HIIT 1 to 3 x per week
16:24 the power of walking daily
🎉🎉good luck
TY 💪
8. 12oz curls at your favorite bar! 🍻 😂🤣😉
I love this video so much! Thank you!
In my early 70's with a 34 year old mildly obese special needs child, I hope to incorporate your exercises with slight modifications. My child has had a stroke and does have a lazy side, I have asthma, but quite healthy otherwise. I need to lose 20 lbs. and she needs to lose 40 lbs. Happy that we discovered your site, will be following it now!
You can do it!
💪
Hi @Cathy! Please check out our program. It may be the solution you’re looking for: pulse.ly/lmsrj3x3r5 My team and I can help you start seeing results!
what about a similar list but for people with really bad knees and bad lower back?
Hi Sharon, please watch this video: pulse.ly/lgicwrceg9
👍🏽💪🏽 thank you!
Really good advice. At last, someone who knows what they’re talking about. Thanks 👍
Really love these! Thank you so much for sharing!
You are very welcome. Thank you for watching! 🙏
-The FMP Team
Thank you so much ❤
Clear details and doable exercise program. I've benefitted from your channel greatly!
You're very welcome! I appreciate this comment from you... and the encouragement. It legitimately means a lot to me 😊🙏
Great practical advice. Having a goal for the reps helps too. Thanks.
Hey Donna, you are very welcome. We appreciate you writing in and thanks for watching!
-The FMP Team
This is great. Explained well, too. Thank you!
You are very welcome!! And thank you for such kind words 🙏🏼
Very helpful, thank you!
Hey Jody
You are very welcome and thanks for watching!
-The FMP Team
Great work ⬆️
Thank you very much 🙏
Another PHENOMENAL video filled with great information ❤
Thank you! I appreciate your solid feedback on this 🙏🏼💯
I love the Kettlebell Swings idea. I just did a 10 x 10 rep set just now. Thank you
Hey Ra, that's great to hear. Glad you like it and thanks for watching!
-The FMP Team
Brilliant I am going start from tomorrow morning. Thank you so much for your wonderful videos.
My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️
Really great video. Very informative. Thank you
We appreciate that. Thank you for watching! 🙏
-The FMP Team
Best well rounded video for exercise I’ve ever seen. I’ve now watched a few, and I have to say thanks for explaining the reasoning behind why you do certain things, Breaking it down into easy to follow steps, the metabolic rate exercises were gold and just your explanation is so clear. I feel like there’s so many cliche here’s 5 tips …. And it’s super basic and your left not really knowing where to start. Thank you so much! I know how much time and effort it takes to create media, and you guys have an excellent formula.
Thank you for watching and we appreciate the kind words! 🙏
-The FMP Team
Thank you so much, God bless you!
You're very welcome 🙏
Love your videos. They are succinct yet provide a lot of information. At the end there is a clear idea of what to do. Thank you!
You are very welcome! And if looking for a more comprehensive approach to your overall health and fitness, check out our 1-week LIFETIME membership sale to help you reclaim your wellness...for LIFE! www.fitmotherproject.com/lifetime-2024-l
Best of luck!
-The FMP Team
Very detailed and informative video. ❤️
We appreciate the kind words, thanks for watching!
-The FMP Team
Can’t wait to try these!!🎉
Awesome, glad to hear it! And if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitmotherproject.com/lifetime-2024-l
Best of luck!
-The FMP Team
I love how simple it is. I'm gonna do 25 swings w 5 pounds, then try do 15-20 with 10 pounds after I stretch!
Nice intro doc😂 but you’re so right! Thank you 🙏🏻 💪🏼
You're very welcome 🙏
Love the detail that precedes the workouts. And your technique is always on point (the results are amazing, speaking from experience). I appreciate that u serve the 40+ cos there’s not a lot out there for this category & this is when one really needs the kind of advice that u offer. A heartfelt THANK YOU!!
You are very welcome, Fiona. Thank you for watching!
-The FMP Team
This was a great video!
Thank you very much 🙏🏼
Yeah, for kettle bell workouts! Love kettle bells. Great info!
💪🙌💕
This is wonderful & effective! Thank you! Thumbs up!
You are very welcome! And if ever looking for a more comprehensive program, check out our free jumpstart guide: www.fitmotherproject.com/get-free-fmjs/
Best of luck!
-The FMP Team
Thank you friend for this informative Video.❤❤❤❤❤❤
You're very welcome 🙏
I think people forget how hard these are on the knees. Especially the walking lunges and burpees.
merci beaucoup!🩺
😊
Thank you so much your advice is very helpful for me ❤
You're so welcome! I'm glad you found this so helpful :-)
Brilliant 🤩I love workouts with kettlebell, I love to move every day and eating healthy food, makes me happy 😊thanks 🙏🏽
Hey CA, thanks for writing in and we're so glad you have found a healthy lifestyle. Keep up the great work and thanks for watching!
-The FMP Team
Wow what an amazing video. Love it.
Thank you very much 🙏
Thank u!:)
You are very welcome! 👊
Nice video I love it 💪❤
Thank you very much 🙏
💃🏾Thank You for sharing🏋🏾
You are very welcome, thank you for watching! 🙏
-The FMP Team
You are very welcome, thank you for watching! 🙏
-The FMP Team
Kettlebell swings are great if done with correct form. I set a timer for 10 minutes and do 10 swings every minute, on the minute. Then 10 Turkish get ups, another favourite of mine.
You popped up just when I was doing swings (for the 1st time)🙂Thank you for your guidance!
You're very welcome 🙏
I have incorporated severel workout routines. But this is the most effective and time saving . I have PCOD but I lost weight and toned up within 10 days before my birthday. Swinging weighted exercises are a real saviour that brings ur heart rate up. I cant do alot of cardio, so I avoid excessive Burpees .
Thank you for this wonderful praise! I’m really glad you found this so helpful 🙏🏼🔥
This guy is clever. I like it how he interweaves some health advice based on scientific explanation together with the work out ideas.
Thank you! I appreciate your solid feedback on this 🙏🏼
Thank you so much. I love using my kettlebell. I didn’t know it was so effective. Thanks for uploading this video. I’ve learned so much and will try and implement a few of the techniques in my workout routine. Thank you.
my friend! You're very welcome 🙏 😊
All my favourite exercises, I have put on weight recently, I have incorporated these a exercises on my workout and can see a difference in a week, they do work.
I’m glad you found this vid and got a lot out of it 🙏🏼🔥💯
Great help, thank you!!!
👊👊
I used to do a lot of circuit training and they incorporated all of what he covers. Unfortunately, my wrists have gotten extremely weak and I have trouble even trying to do kneeling pushups. I can do many of the others though. Thank you.
Hey Laura, we are sorry to hear about your wrists! But you can also consider doing elevated push-ups to get similar mechanics to knee push-ups. Check out a demo here==> pulse.ly/03dbigjfvk Thanks for watching!
-The FMP Team
like these! Burpees are tricky on the knees. Gotta figure that out to not get injured. over 45 you don't have to do much to get injured. :)
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I’m happy with the product so far. It’s fairly new to me but I’m getting a little bit better at it
🙌
Wow, walking lunges!!! Game changer. So much more effective. Thanks! Where do I find that meal plan of yours?
Get your FREE MEAL PLAN + WORKOUT sent straight to your email: pulse.ly/1kkc1jet9p
Thank you so much doctor for sharing all your
Tips , I have a question or 8 exercise I do in Sam day?
Hey Diana, thanks for writing in and great question! The intent of the video was to show a variety of movements you can do but we have found many subscribers interested in doing this as a standalone routine. So you are more than welcome to pick your favorites or complete all of them together. Let us know how it goes for you!
-The FMP Team
Deadlifts would be another good one.
Thanks a lot from bottom of my heart ❤️
You are very welcome. Thank you for watching! 🙏
-The FMP Team
I love this workout but i will try it out ❤
That's wonderful to hear. Good luck!
-The FMP Team
I love kettlebell swings and mountain climbers. I need to incorporate them more often
🙌
Want to see a longer display of the exercises please
👍
I been following you for a while. Can you please please do a video for belly fat and menopause. Struggling to loose the belly fat. I only have fat on my stomach and face no other parts of my body. I’m actually very slim on other parts of my body. Thank you so much.
You can't lose localised fat, you lose body fat and will reduce your belly fat, please watch this video: pulse.ly/1b35qj98ov
This is a really comprehensive and sustainable fitness regimen that I will use for my three cardio days, focusing on core, glutes and legs.
The other three days I will continue to focus on upper body resistance training using dumbbells and chin up/dip bar, all from the comfort of my apartment.
Thanks Doc!
Awesome my friend! You're very welcome 🙏 😊
A great video! Very beneficial...thank you! Just sharing, I tried walking 30-40 minutes a day, every morning, for 3 months. I did IF (16-8), a bit of healthy keto ( i still have rice but more veggies, fish/beef/seafood, and minimum 3 avocados per week ) .But no processed food. I also avoided cake, cookie, ice cream, and chocolate. BMI improved (28 -25.5). Try it. In shaa Allah. Moving forward, I plan to include the jumping rope & burpees. Later, the swing thingy 😊 Please pray for me. 🙏 ~Female, 50 yo
You’re very welcome! I’m glad you found this valuable 🙏🏼
Is it safe to swing dumbbell? I don’t own kettlebell… thanks for all you do!!
Yes absolutely 👍
I do shoulder taps I love doing it
Hey Angela, that's so great to hear! They are such a good core blaster. Thanks for watching!
-The FMP Team
This man is speaking the truth 😄 Everybody listen to him!
We appreciate the kind words WW, thanks for watching! 🙏
-The FMP Team
New subscriber .
I find this video and information very intersesting . I have bad knees and back pls do a program that wont impact these areas and still lose weight burn calories metabolic investments fat loss. Or if you have some pls send them . I love kettebells swings for sure. Will do them more as you've mentioned
Thank you .
Thank you!! I really appreciate these kind words :) and we have TONS of helpful videos on our channel, so check out the playlists on our main page
Try this exercise routine that's specifically good for you w/ bad knees: pulse.ly/duh3zsfkzz
What exercises would you suggest for people who have knee issues where squats and lunges are difficult to do? Thank you.
Hey Tameca, thanks for writing in and great question! We have a great video with some knee-friendly alternative that you can try here: pulse.ly/k9yhh8s20f
Hope you can find one or two in there that can work for you!
-The FMP Team
@@FitMotherProject Thank you SO much for this! Some of these I have been doing in my regular workout routine. Will try the ones I have been avoiding and see how they feel. Thank you again for your response and for the videos! The information and exercises you demonstrate are so valuable for everyone in these age groups.
You’re very welcome! I’m glad you found this valuable 🙏🏼
What do you think of Med Ball for core?
That is definitely a solid option. However, if looking for additional and perhaps unique core movements, check out this video: ruclips.net/video/WNmy8RsL8eM/видео.html
Best of luck!
-The FMP Team
I’m 53 and post menopausal. I currently do yoga 5-6x week for 45-60min. I’m working on flexibility and balance. I’m ready to start with kettlebells to build some muscle. If I do 100 kettlebell swings and 100 weighted goblet squats 3x week will that be sufficient to build muscle?
Hey vcotten, thanks for writing in and great question! Building muscle is all relative to the individual. So if you are coming from zero experience performing strength training, the swings/squats can certainly help you increase your strength. However, if looking for a more traditional routine, check out this video==> pulse.ly/qtfmpsrbeo Happy Lifting!
-The FMP Team
new subbie :)
Awesome @Vicki! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/yjyo9jkz6r
I did all this . But at 48 had an emergency hysterectomy for a prolapse fix.. so surgeon told me not to do anything that strains my pelvic floor yet I’m more prone to stroke and heart attack now as I have no ovaries ..
so question is what out of these should I do . Not allowed to skip rope or run intensive. Used to do hypertrophic weight lifting now too scared to go heavy ..
any advice what I can do to lose fat for health and keep my heart ok.
My diet is is calorie restricted.
The nurse said no kettle bells but light weight should be ok no ? Like the kbswing does that affect Pelvic floor majorly?
November was operation im taking it slow !
Following ^ diastasis recti here, and had to have two emergency abdominal surgeries within 2 months after csection. Been 19 months, but I’m terrified to mess something up again!!
Hey Sarah, thanks for writing in and watching! At this point, following the recommendations for the dietary intake and emphasizing more of your walking and LISS routines makes the most sense. We have a variety great videos on our site breaking down both topics. Let me link to you a couple below that are very helpful:
pulse.ly/ujldk82n01
pulse.ly/gdsm7bwj1y
-The FMP Team
Dr. A, is there a lunge I could do with a meniscus tear in one knee? Thx!
Hey thanks for writing in! For more knee-friendly alternatives, check out this video: ruclips.net/video/WUDE3TjlpJw/видео.html
Best of luck!
-The FMP Team
Healthy diet, STEP 1 🎯🎯
🙌
that's the hard part for me😁 working out is a piece of cake in comparison, pun intended😂
🤣🤣
I have never used a kettle bell before and I don’t exercise 😬 At my age ai’m more injury prone. The light weight high rep sounds more like me to start with. What weight should I get?Also, planning to get dumbells for exercising but not sure if to get light or heavy weights to follow your exercises. What about stretching? Stretch before exercise and after to warm down? I’m a 50 yo female.
Hi Catherine, please find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 🙏
Are the kettle Bell swings safe to do with having diastasis recti?
Hey Sarah, thanks for writing in and great question! The goal when exercising with DR is to draw inward instead of pushing outward. So Swings may not be appropriate as you have to brace your core and push outward to save your back. Instead, try the lunges, but really focus on bringing your core inward for the movement. Thanks for watching and best of luck!
-The FMP Team
Can you show how to do kettle bell? I tried and my lower back was a mess next day. 😭with a video showing how. You just have a way of demonstrating
Hey Lou, thanks for writing in and I'm sorry to hear about your back! You can find a good tutorial here: pulse.ly/dhx91c1ton
Just remember to keep your core nice and tight to help save your back. Thanks for watching!
-The FMP Team
Should I do the jumping rope or burpee jumps with mild knee arthritis?
Hey Rebecca, thanks for writing in and great question! If any movements irritate your knee, especially the loaded and/or impact movements, consider swapping in some more knee-friendly options here: pulse.ly/djhsgnqes4 Best of luck!
-The FMP Team
What are modified versions
Hi Laura, thanks for writing in! Which movements are you specifically referring to? We can help provide some mods with a little updated information. Thanks for watching Laura!
-The FMP Team
What would you suggest as "heavy" kettlebell?
Hey Margirl, thanks for writing in and great question! The amount of weight to use will really vary depending on your fitness level but anywhere from 10lbs (more reps) to 30lbs (less reps) is a great place to start. Thanks for watching!
-The FMP Team
Love all your suggestions! At 69 I am having to modify some of them to incorporate them into my workouts but I am progressing. My biggest roadblock is that I have carpal tunnel in my right wrist so it make some exercises such as burpees and mountain climbers out of my scope because it flares up the nerve pain. Any suggestions for alternatives that might offer the same benefits? Thanks for all you do and the knowledge you share - keep it up❣️
Hey Cindy, thanks for writing in and great question! You can actually continue doing those movements but consider using push-up handles instead. They help keep your wrists straight to help avoid flare ups. You can find them pretty cheap on Amazon. Thanks for watching!
-The FMP Team
Im forced to walk 8 hrs a day at work. Made me lose 40 pounds already hahah
I suggest carpal tunnel surgery, get relief! I've had it and thank God for it.
Great. Watching this in the morning while eating chex cereal..
😅
I am a woman of 50 and works out regularly, what kettle weight should I start off with to do this swing. I do weight training 3 to 4 times out of the week?
Mimi I have an adjustable one that you can add plates too. Perfect for swings but it's longer so there are a few kb exercises that it isn't perfect for. 12 pounds with no plates and you can add several, so almost unlimited how heavy you can make it. You just need the one and can do light, heavy and everything in between
Hi @Mimi Gutierrez - The weight will always differ by individual, as well as by how many repetitions (reps) of the exercise you will be doing. As a reference, the number of reps is generally guided by what type of workout you are doing. 3-6 reps for building strength, 8-12 reps for building muscle, 15-20 reps for increasing muscular endurance.
If you can complete more than the higher number of reps in the range, you should increase the weight. If you cannot complete the lower number of reps in the range, you should reduce the weight.
That will give you a good guide to select your initial weight. Once you have your starting weight, use the same method to gauge when you should increase the weight as you get stronger. I hope that helps?
What do you think about doing cardio and/or body weight workouts while wearing a weighted vest? I had carpel tunnel and trigger finger release surgery a few months, and my hand is still too sensitive to do exercises involving hand weights and push-ups, etc.
I think it's a great idea for things like squats, lunges, good mornings, step ups and calf raises.
🙌
@keithgriffiths9864 Great, thank you for your suggestions. 😊
You’re very welcome 🙏🏼
Please demonstrate a 10 minute routine to lose weight!
Try this workout... it's more than 10-min but it's still very time efficient: ruclips.net/video/sOrv3xlpRa4/видео.html
Lower impact options instead of jumping? (Disc issue)
Hey Laurel, thanks for writing in and great question! You can still get that explosive variation with movements like Squat Thrusts, Mountain Climbers, or even Standing Burpees instead. As long as you are still moving yourself in a larger manner, you can still burn a great deal of calories. Thanks for watching!
-The FMP Team
What Size kettlebell should I start with and then work up to?
Hey Leigh, thanks for writing in and great question! Most of our members start around the 10-20lbs KB weight as we recommend choosing a weight that will allow you to progress and work up to. You can go with a single, heavier version or two lighter versions for a little more flexibility. Thanks for watching and let us know how it goes for you!
-The FMP Team
Hi
Can women in their 40's who never did strength training or is new to exercise do your workout?
Absolutely 🙌
Thanks
You’re very welcome 🙏🏼
what is considered a lite or heavy kettle bell weight?
Hey Denise, thanks for writing in and great question! It will vary per individual but light KBs can range from 5-10lbs whereas heavy can be 30-40+lbs. But whatever challenges you is always the right answer. 👍 Thanks for watching!
-The FMP Team
What do you suggest if I cannot do 15 squats? How do you work up to that level?
Start with as many as you can and you will stronger 👍
How much kg of dumbbell should I use
Hey thanks for writing in! The amount of weight will vary per individual as your fitness level plays a big role. However, our average member uses around 5kg-9kg for single-handed movements (or double that for dual-handed movements).
Best of luck!
-The FMP Team
@@FitMotherProject thanks
6:50
Lower belly exercises please
Hi @Nirupa, please watch this video: pulse.ly/f7ucpsv6oa
That’s funny. When I did some personal training before lock down people would ask me this. I said don’t waste your time on hours of sit ups. Burpees skipping and kettle bell swings. One of the ladies dropped weight very quickly with her diet plan. Though, I don’t want to do personal training anymore it’s still good what I had proven to myself years And years ago - is now being proven by others. ☺️🙈🙌💪
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I don't have kettlebell can I use keg of water
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I want to burn fat and lose weight does this work with kettle ball
Absolutely 💪
Would you have any knees left after this?
Hey Nnjack, thanks for writing in and great question! You will actually help strengthen the muscles that support your knee when doing movements like these. If bad knees, then potentially avoiding the movements that cause impact would be a good idea. Otherwise, check out this video for more knee-friendly options==>pulse.ly/vrtns6zrnu
Best of luck and thanks for watching!
-The FMP Team
Reviewing the Fit Mother Project program. I understand it says Woman 40+, but do you mean women after menopause as well?
Absolutely 🙌
You almost lost me at walking lunges (my knees!), but then you said burpees. 😖
😅
How can I tight up lose skin
Hey Lilly, thanks for writing in and great question! Check out this awesome blog article from our brother FFP site for some ways to help with loose skin==> pulse.ly/6rlbali5td
-The FMP Team
Don’t forget-you only stimulate your PARAsympathetic system when you RECOVER COMPLETELY after HIIT intervals. 60 sec min.
What does this mean
👍👍👍👍
What size kennel?
Hi @Nannette, please find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight
Chair burpees excellent
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No one asked about Form..? I hurt my lower back doing kettlebell swings. I was out for 6 months so maybe mentioning for Beginners to have a trainer spot you the first couple rounds - would have saved me an injury.
Hey KM thanks for writing in and I'm sorry to hear about your back! But you are so right that your core really needs to be involved big time when performing swings. Keeping it nice and tight will help stabilize the muscles in your back and keep you safe. Thanks for watching!
-The FMP Team
I cannot stand burpees 😢 Can I do one of each exercise every day? Excluding burpees?
Hey BR, thanks for writing in and great question! You definitely don't have to do burpees! This video is a breakdown of our very favorite movements but you don't necessarily have to treat this as a standalone routine. Feel free to mix and match and let us know how it goes for you!
-The FMP Team
I don’t think you even thought of people with bad knees or beginners I would have liked to see alternative moves for people
Hey Kathy, thanks for writing in! We actually have another helpful video that demonstrates various knee-friendly movements you can do. Check it out here:
pulse.ly/ugg1g6szjc
-The FMP Team
will these exercises work for someone like me (56/menopausal)? I'm struggling big time with belly fat. I noticed a huge gain on my mid section even after loosing 38 lbs doing semaglutide injections. I'm no longer on these injections. I took my last set of maintenance injections around the last week of July 2023. I haven't gain, nor lost any more weight, but i noticed that my stomach got a bit fluffy. I'm suspecting that it's got to do with the medication after effects? Anyway, I started using your workout videos. Pretty doable for me. I'm looking to gain muscle and lose the fat, and tone up my whole body. I started taking MCT oil and collagen peptide. I found out that it can be of great help for women my age. I know that I need to clean my diet and I see you have a great program (Fit Mother 30x), which i'm considering purchasing. I'm greatful I ran across this channel. Something's got to work for me :) Hopefully you see my comment and can provide advise? Thanks!
Please check out our program. It may be the solution you’re looking for: pulse.ly/drfb03bzyn My team and I can help you with the results!
My gosh
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