With the holidays quickly approaching, I know how busy life can get. Traveling, party planning, cooking, buying gifts; all the things that come along with the holidays can throw us off our fitness routines. Not to mention all the eating!
You know me, I’m all about efficiency and results so I am cutting out the fluff and diving right into the moves that’ll help you burn fat fast without spending endless hours at the gym.
Whether you’re short on time or just looking for an extra burn, these exercises are designed to get you sweating, keep you challenged, and show those stubborn fat stores who's boss.
1. Burpees: The Ultimate All-in-One
Alright, I know. Burpees might sound like punishment, but they’re the king of fat-burning exercises for a reason. Burpees hit every major muscle group while boosting your heart rate to torch calories fast.
Start from standing, drop to a squat, kick your feet back into a plank, do a push-up, hop back into the squat, and jump high! Do as many as you can in 30-second bursts, rest for 10 seconds, and repeat. Trust me, if you’re giving it your all, 10 minutes of burpees will feel like an eternity – and that’s where the magic happens.
2. HIIT (High-Intensity Interval Training)
HIIT combines short, intense exercise bursts with rest or low-intensity periods, keeping your body in that high-calorie-burn zone long after you’ve stopped. A classic example is sprinting: sprint as hard as you can for 30 seconds, then walk for 30 to 60 seconds. Repeat this cycle for 10 to 15 minutes.
And HIIT doesn’t have to be just cardio! You can alternate jump squats with push-ups, kettlebell swings, or anything that makes you sweat. This interval structure cranks up your metabolism, helping you burn more calories, even when you’re chilling out after the workout. We have some incredible HIIT programs inside Power Nation including our newest one, Olympian HIIT Maker by the Olympian herself, Tasha Danvers. You can try it for free with our 14-day trial. Click here to check it out.
3. Tabata: The Fat-Burning Time Cruncher
If you’re looking to turn up the heat in minimal time, Tabata is where it’s at. This 4-minute protocol uses ultra-short intervals—20 seconds of intense work followed by 10 seconds of rest, repeated 8 times. It might sound simple, but don’t let that fool you.
Pick exercises like jump squats, burpees, or mountain climbers. Push as hard as you can during those 20 seconds, rest for 10, and repeat. By the end of 4 minutes, you’ll feel like you’ve done a full workout. Tabata not only burns calories during but also cranks up your metabolism to keep burning fat long after you’re done. It’s short, intense, and wildly effective!
Our Power Nation trainer Scotty Mo swears by his Tabata workouts and he’s as fit as they come.
4. Jump Rope: Old-School Fat Blaster
Think jump ropes are just for the playground? Think again! Jumping rope is a killer cardio workout that blasts calories, builds coordination, and is an absolute calorie incinerator. Plus, it’s super portable and you can take it with you wherever you go.
Try a simple circuit: jump for one minute, rest for 30 seconds, and repeat for 10 rounds. You can mix it up with high knees, double unders, or side swings for an added challenge. This is one of my favorites in the cardio circuit I hold at my house each week. The gang is dripping sweat when they are done!
5. Mountain Climbers: Core-Burning Fat Busters
Mountain climbers work your entire body and keep your heart rate soaring. Get into a plank position, keep your core tight, and alternate driving each knee toward your chest as fast as possible. This move is like sprinting in place, and it’s killer on the core! Go hard for 20-30 seconds, rest for 10, and repeat. Aim for 5 minutes straight, and you’ll be feeling the burn long after.
Alright, folks, there you have it – five of my favorite moves to help you burn fat in less time! These exercises are intense, they’re effective, and they’ll push you to your limits, which is exactly where you want to be if you’re serious about results.
Remember, keep the intensity high, give it everything you’ve got, and keep challenging yourself. That’s where you will get the best results in the shortest amount of time.
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