What Exercise Burns The Most Fat At Home?

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If you want to burn ugly unwanted fat right off your body, then here’s how you go about doing it from the comfort of your home.

Just before we tear into this, let’s get a nice and clear on few things first…

Fat doesn’t disappear overnight, diets are a waste of time, and there’s no one magical exercise that burns fat off, at ultra-high speeds. However, there’s a potent combination you can use to burn more calories. We’ll get to that in a moment.

If you’re looking for an instant “fat loss” fix, you’ll be disappointed. Sorry, there’s no magic unicorns here. But I do have one way to shed unwanted body fat and keep it off, which makes it possible for you to look the best you’ve looked in years.

You can lose unwanted fat working out at home, the thing is, you need some patience and you got to be consistent. If you’re discovering these two words, patience and consistent for the first time, don’t fret.


“The capacity to accept or tolerate delay, problems, or suffering without becoming annoyed or anxious.”


“Conforming to a regular pattern; unchanging.”

Get this…

You’d be surprised what even a tiny little period of 30-days can do for you when your patient and consistent with your health and fitness actions.

And really, one year is a small period of time in your life. Yet, with patience and consistent action, one can achieve so much. In fact, fat loss over 365 days is easy.

Strip It Back To The Basic Proven Principles Of Fat Loss

Many will brush over what’s outlaid on this page and pass it off as not “cutting edge” enough for them. The smart ones will see, with a few basic and proven fat loss principles in place, and consistently practiced on a daily basis, blasting the fat off, becomes as predictable as breathing in and out.

If you’re sick and tired of the fat and you want it gone for good, then let’s take a look at an uncomplicated, yet potent way to lose unwanted weight. So you can look and feel the best you’ve ever felt.

And, I’m not saying this is the only way, it’s one way.

What Exercise Burns The Most Belly Fat At Home?

Here’s something very few bother to tell you.

What you eat is far more important than any exercise you do when it comes to burning belly fat at home.

Because here’s the thing…

I can tell you a real killer of an exercise that torches fat, but you know what? That exercise is useless if you’re shoving food down your throat that feeds the fat.

And here’s another important thing, what you’re currently eating is making you fat. That’s why, before you rip into any “fat-burning” exercise and go get yourself all hot and sweaty. First, take a good look at what you’re eating.

How do you do that?

Well, I’m glad you asked, here’s what you do. You write down everything you eat over a 4-day period. I mean everything. Then at the end of the 4-days, you read back over what you ate. Some tell me, they feel disgusted and embarrassed by what they read. That’s okay, there’s no judgment.

This is for your eyes only, if you’re a little upset by what you eat that’s okay, we move forwards from here. You need to see what you eat and become of what you eat.

The Easiest Way To Clean Up Your Diet

This shouldn’t become an all-consuming complicated process for you, yet that’s exactly what most do when they decide to get healthy.

What I’m about to show you isn’t a diet. In fact, this is how most people once ate before cooking shows and the internet took over the world, and diets became their own pandemic.

How To Clean Up Your Diet Quickly And Easily

Eat similar meals, eat food that’s wholesome, natural, and as close to its natural state as possible.

Dinner and lunch are similar. Protein source with 3-4 veggies. Flavour your food with natural spices or a chilli sauce. Natural means no sugar and few additives. For more on similar meals read this.

Snacks can be, fruit or a small serve of nuts.

This simple way of eating is maybe how your grandparents ate, I know mine did.

Here’s what happens when you eat similar meals, you lose fat and build lean muscle. And it’s easy to make any adjustments to your food intake because you’re not eating a million different things or cooking with a hundred different ingredients.

What’s more…

There’s no need to track or count calories. This just complicates things when you’re starting out. Just by cleaning up your diet, most people get great results.

And another thing, eating this way makes it easy to make part of your lifestyle.

There Is No One Exercise That Burns The Most Belly Fat… Instead There’s A Potent Combination You Use
B urn more calories with this exercise

When you decide the belly fat has got to go, I understand you want to find the fastest way to do it.

Human brain logic says…

“There’s got be one exercise that burns fat faster than anything else.”

And here’s the thing…

If you’re searching for the best exercise to lose belly fat, you’re going about it all wrong, you’ll only end up frustrated, lead down the wrong path, or worse fatter.

Let me ask you this…

Are you super-keen on smashing yourself with endless so-called cardio “fat-burning” exercises?

Or would you rather a more effective approach where you’re not smashing yourself with tortures exercises?

With a similar meals approach, strength training, and some cardio you enjoy lower body fat and significantly improved health.

If you want your body to look firm, tight, athletic, and not wobble, then I urge you to get into strength training. Because it’s impossible to look and feel firm, tight, and athletic without it.

This next bit is note important….

If all you do is “fat-burning” cardio workouts, sure you may lose some weight. The thing is though, your body looks soft, weak, and you still have parts that wobble.

Strength training reduces body fat, makes you look years younger than your age, flattens your stomach, and builds sexy lean muscle mass for you. Tell me you don’t want some of that.

The Potent Fat Loss Combination

Healthy eating + strength training + some form of cardio + patience + consistency = fat loss, lean muscle, great body

Cardio can be anything from walking through to HIIT. High-intensity interval training. If your new to exercise, unfit and unwell I don’t suggest starting with HIIT, you got to work your way up to it.

Strength training can be bodyweight, pumping iron, resistance bands, calisthenics. Thing is, you’ve got to find ways to increase the resistance and overload up your muscles so they work hard. If it’s too easy, it’s not working.

Get your food intake right. If you eat a lot of takeaway food or you eat out all the time, start cooking your own meals. Try the similar meals approach.

I’m not saying this is the only way to lose belly fat, or that this way is the best way, ever. I’m showing you one way that works for many others and may work for you.

What Home Exercises Burn The Most Fat?

Strength training exercises are some of the best exercises you can do because long after you finish your workout, your body burns fat. It’s called the “afterburn effect” which leads to a sexy body.

Because strength training burns fat, builds lean muscle, and makes you look years younger than your actual age, strength training is potent for fat burning.

Think I’m joking?

Try The Following Is A Fat Burning Workout At Home:

  • Kettlebell or dumbbell Lunges
  • Bodyweight Step-ups
  • Banded Push-ups
  • Chin-ups
  • Goblet Squats
  • Banded Face-pulls (Feet hip-width apart, band set-up at face height, hold the band shoulder-width apart and pull towards your face.)

A total body workout like this uses all the main muscle groups and when you’re using all the main muscle groups you’re using the big muscles like legs and glutes which means, more burning of fat.

How many sets and reps of each exercise should you do?

Well, that depends on how strong you are right now, how long you’ve been training, and whether or not you’ve got any injuries.

For now, aim for 2 sets of 8-12 reps of each exercise.

That workout out above there’s a couple of ways you can attack it.

The first way is, you do your lunges rest for 60 seconds then do your next set of lunges.

The second way is, you do your lunges then move on to bodyweight step-ups, then banded push-ups, etc. The only rest you get is moving to the next exercise.

How Can I Burn 1000 Calories In 30 Minutes?

Calm down, you’re going about this all wrong…

For starters:

If you’re desperate to burn 1000 calories in 30 minutes you probably don’t have the physical or mental conditioning to do the type of workout that burns anywhere near 1000 calories.


You think that sounds a little harsh?

You probably can’t burn 1000 calories in 30 minutes, and you probably can’t do it in 45 minutes. To do it you’d come close to a near-death experience and you don’t want that now do you?

If you’re cardio fitness sucks, your fat and out of shape, trying to burn 1000 calories in 30 minutes may put you in hospital if you’re lucky. And dead if you’re unlucky.

To get anywhere near 1000 calories in 30 minutes you’d have to put your body through a painful hell. Your lungs would screen and your heat would feel like it may explode.

This is not the workout part-time trainers or people in a hurry to burn fat do.

Frankly, to lose fat, I couldn’t think of anything worse or dumber than smashing my body in a session trying to burn fat. Because there’s smarter and more potent ways to go about fat loss.

I shared 2 ways earlier. Remember when I said strength training and eating natural wholesome foods as close to their natural state as possible. That’s probably more effective than trying to kill yourself to lose fat.

Hey listen…

Do you know why most western men and women are either overweight or obese and never lose weight?

Because the one time they did try to lose weight they probably attempted things like diets, trying to burn 1000 calories in a minute, or they found someone online who said, fasting is the go, or carb cycling or running, or cycling or whatever…

Everything Mr and Mrs overweight read or saw online told them they can lose weight right now.

You know what no one ever told them?

Be patient. It takes time to lose weight.

You probably don’t like the sound of that either. Well, guess what? You didn’t put all the weight on overnight and you’re certainly not going to lose it all this week, or month.

But get this…

If you show some patience and consistency over the next 6-12 months you’d be blown away with how you look and feel, you wouldn’t know yourself in the mirror. Yet for whatever reason so few people are prepared to think of weight loss as a 12-month plan.

The Ad Says…

“Eat whatever you want and lose weight fast.”

“Touches fat right off your belly in minutes a day.”

“Instant weight loss, lose up to 40 pounds this month eating all the burgers you can.”

People fall for this then wonder why they can’t ever lose weight. I understand why people fall for it because they are desperate to lose weight and the ads prey on their desperation.


Forget about trying to burn 1000 calories in your workouts, instead focus on sticking to your health routine. That’s eating healthy on a daily basis, and working out daily.

If you obsess over how many calories you burn per workout, you run the risk of making yourself a little loopy, or worse, creating an unhealthy relationship to exercise.

Instead, simply focusing on getting a good workout done where you put a decent effort into the workout.

What If You Looked At Exercise Like This…

Instead of obsessing over calories burned and fat burned what if you looked at exercise like this.

Exercise is something you do for your physical and mental health. When you’re exercising you know it’s positively benefiting your mind and body. It’s not this chore or thing you got to do. Instead, it’s this activity you do for you that impacts your mental and physical health.

You use your workout time as me time. Because you know what? Physical activity helps cleanse the mind and body.

Going for a walk is loaded with physical and mental benefits for you. Heading out into nature for a walk, now we’re talking. Nature dials up the mental health benefits you get from your walk.

When you can move past, exercise is this thing I have to do to lose weight. To, exercise is part of my healthy lifestyle because of the valuable impact it has on my physical and mental health. It all becomes so much easier for you.

And you know what?

So too does making better food choices.

Instead of using food for comfort or to make you feel better. You use food to fuel your mind and body, that’s a big difference.

Eat a packet of chips or grab a small handful of nuts and sultans. Get fat or get going.

Shove down a creamy pasta, or eat some salmon and veggies.

Eat dessert, or pass.

Simple choices with different outcomes.

How To Burn Fat And Importantly Keep It Off

I’m going to start by saying this again because most just don’t get it.

Get your nutrition right, because eating healthy is the fastest and easiest way to lose weight. If you’re eating healthy and still not losing fat, reduce the amount of food you eat in a day by 300-500 calories.

Best Fat Burning Exercises

Any form of strength training is the best exercise.

Because you build lean muscle, burn fat and look and feel sexy. Without strength training your body forever looks soft, weak, and wobbly.

Do some form of cardio, this could be walk walking, cycling, swimming or anything you like to do.

What About HIIT Is It One Of The Best Fat Burning Exercises?

Yes, HIIT’s great however the majority of people cannot start with HIIT. It’s too much for them. You need a level of fitness and strength before you start any HIIT training.


Because possible side effects for people who are overweight and unfit are: Heart-attack, extreme shortness of breath, or possible death.

You got to slowly ramp up your exercise. You don’t start with hiit. Might take 6-12 months for some before they can safely start HIIT workouts.

What About Mountain Climbers?

Mountain climbers are a great exercise for your core, but they are no magic calorie killer. Lunges or mountain climbers for getting in shape fast? Hands down lunges.

Summary Best Fat Burning Exercises At Home

First, get your nutrition sorted out otherwise you’re wasting your time. The fastest weight loss strategy is through food. Then you add some exercise into the mix and you speed up the process.

Eat natural wholesome foods as close to their natural state as possible. Cut out all processed foods from your diet. Eat more fruit and vegetables.

Eat similar meals because this makes it super-easy to make any adjustments along the way.

Any workout you do is a fat-burning workout, picking up kettlebell and putting it down burns fat. When it comes to working out, strength training must be at the top of the list. The added benefit you get is the “afterburn” effect. This is where your body continues to burn fat at a higher rate even after you’ve finished working out.

Without lean muscle mass, you’ll never achieve that firm, tight, athletic look. Weak, muscleless bodies are wobbly.

For a potent workout inject this routine.

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