Skip to content
Home » workout to burn fat- Without Any Huge Changes in Diet or Exercise

workout to burn fat- Without Any Huge Changes in Diet or Exercise

  • by


If you’re looking for a workout to burn fat, try these exercises.

step 1

The first step in losing weight is to find out your BMI, which stands for Body Mass Index. It’s a measure of your weight in relation to your height. If you are overweight and/or obese, then it means that you have too much body fat compared with muscle and bone mass in your body.

To calculate your BMI:

  • Calculate the number of inches from the top of your head down to the floor (in meters this is 1).
  • Multiply this number by itself (so it becomes 2).
  • Divide by 100 (so now it becomes 0.2). This gives an approximate measurement of how many kilograms you weigh for every square meter of surface area you have on your body:

step 2

The second step is to make sure you are eating the right foods. You need to eat healthy fats, protein, and carbohydrates.

Carbohydrates are good for energy and protein helps to build muscle.

Healthy fats help keep your body functioning properly, as well as give you energy.

step 3

  • You have a choice of exercise:
  • 30 minutes of cardio activity at a moderate pace, such as brisk walking, jogging, or running
  • Strength training with weights at least 2 times per week (if you’re just starting out and can only do one set of 8 reps for each exercise, that’s fine)

step 4

  • Step 4: Take a quick break, but not too long. Once you’ve completed your set, it’s time for a short break. How short? It depends on how many reps you did and how much weight you were using. If it was four sets of 10 reps with heavy weights, then rest for about two minutes in between each set. If you were doing high-rep sets or lightweight, however, take only 30 seconds between each set—and if your muscles are screaming at this point (which they should be), don’t worry about resting at all!
  • Step 5: Repeat until failure! This is the most important step because it ensures that every muscle is worked enough to trigger muscle growth and fat loss—so go ahead and do another set until the last rep feels like torture!

step 5

Jumping rope is one of the best exercises you can do to burn fat and lose weight. It’s a great cardio workout, and it can burn up to 300 calories in just 10 minutes! Not only that but jumping rope is also an excellent cardiovascular workout for your heart and lungs. It will help improve your stamina, endurance, and flexibility, making it easier for you to fit into those tight skinny jeans.

If you’ve never tried jumping rope before then don’t worry – it’s really easy! All you have to do is hold onto a jump rope with both hands at shoulder height and then jump over it as quickly as possible while keeping a good posture (this means keeping your back straight). As soon as one-foot lands on the ground after landing from a jump then quickly raise the other foot above hip level before repeating this process again so that both feet are always off of the floor at any given time when doing this type of exercise; this counts as one full rotation around so keep in mind which direction they go once they start spinning too fast!

burn fat by doing these things,

workout to burn fat

Burn fat by doing these things:

  • Burn calories: If you want to burn fat, you need to burn calories. This can be done in two ways: by increasing the number of calories burned or decreasing the amount of food that is consumed.
  • Increase metabolism: Metabolism refers to how fast your body uses energy—and burning calories requires energy! A higher metabolism means your body burns more energy all day long and keeps you feeling full longer after eating (which may help with weight loss).
  • Increase muscle mass: Muscle mass burns more calories than fat does, which helps increase metabolism and make it easier for your body to lose weight.


Squats are an effective way to work your legs, butt, and hips. You can do squats on the ground with dumbbells, or if you have a barbell you can do them standing or seated on a bench.

Squat Variations:

  • Barbell squat – Hold onto the bar with your hands placed slightly wider than shoulder-width apart. Keep your back straight and head up as you bend at the knees to lower yourself into position with knees just short of touching the floor. Then stand up again by pushing through your heels while keeping your chest out and shoulders back (think “chest up”). Repeat this motion until you’ve completed all required reps for that set/exercise session.
  • Dumbbell squat – Hold onto each dumbbell in front of your thighs as if they were resting on top of them (not behind). Maintain good posture throughout by keeping the chest up and shoulders back while bending knees until they are slightly below parallel (where legs form 90-degree angles). Stand back up using primarily quadriceps muscles instead of lower back muscles (which would result if the torso leaned forward). Once again, repeat this process until all required repetitions for one set have been completed. workout to burn fat.

Walking lunges

To do walking lunges, stand with your feet shoulder-width apart and put your hands in front of you for balance. Take a long step forward with one leg and lower yourself down into a lunge, keeping the back foot flat on the floor and bending both knees until they’re at 90 degrees (you should feel an intense stretch in the quads). Then push back up to starting position and take another step forward; repeat this movement 10 more times per side before doing some stretching exercises or repeating it again!

read also high fiber foods list for weight loss

Calf raises

To do calf raises, you’ll need a chair, bench or step. Stand on a step with your feet hip-width apart and your toes pointed straight ahead. Raise your heels as high as you can, hold for a second, then slowly lower to the starting position.


If you’re looking to burn fat, jogging is one of the best ways to do it. Jogging is also a great way to lose weight, get fit and in shape. It’s a safe exercise that can be done almost anywhere. If you have access to an outdoor track or paved trail, use that instead of going outside on the road because it’s safer for you as well as other people around you. workout to burn fat

Jumping rope

Jumping rope is one of the most efficient ways to burn calories. It’s low impact, and it can be done anywhere. If you want to make this workout even more effective, try jumping rope with a friend or group of friends!

You don’t need any special equipment for this exercise—just some people who are willing to get their heart rates up and sweat like crazy (in a good way). Jumping rope will help sculpt your arms, legs and abs while also burning fat.

Jumping jacks


Do these for 30 seconds, then rest for 1 minute. Do it again for 5 minutes. If you can’t do jumping jacks in a small space, try this:

> Start by standing with feet together and hands at your sides (or put them up if you want). Jump as high as possible on one leg, then land back down so both feet touch at once. Repeat without letting your feet touch the ground between jumps. It might sound easy, but I promise it will burn!


Skipping is a great way to release endorphins, burn fat and get your heart rate up. It also improves your balance and coordination and can be done outside or inside. If you’re looking for an indoor option, consider jumping rope instead of skipping because it’s easier on the joints but just as effective at burning calories.

You should aim to do skipping for at least 20 minutes a day (or 5 minutes if you’re just starting out). workout to burn fat


Burpees are a high-intensity exercise that can help you burn calories quickly.

To do a burpee, start by getting into a pushup position on the floor. Then, jump feet back to plank and lower into a squat. Bring your feet under you and return to starting position in one quick motion. Repeat for as many reps as you can in 30 seconds. If you want to amp up the intensity of this exercise, add an explosive hop when jumping back into the plank position! workout to burn fat

by doing these exercises you will burn more calories.

You can burn fat and lose weight by doing these exercises:

  • Squats
  • Push-ups
  • Lunges
  • Burpees

These exercises will help you get in shape, stay healthy and lose weight.


All of these exercises are quick, simple and easy to do. You don’t have to spend hours at the gym in order to see results. Even if you only have a few minutes, it’s better than nothing! So go ahead and try some of these workouts today and let us know how they work out for you 🙂

find your dream job today

Leave a Reply