Start Burning Fat with These 12 Simple Moves

Let’s talk about burning fat. Any type of physical exercise is beneficial. However, some moves can help you lose weight faster than others. The sooner you can enjoy your lean and beautiful body the better, right? Then the following information and exercise recommendations will surely capture your interest!

High-Intensity Training (HIT) – The Key to Lose Weight Faster

Research shows that high-intensity training (HIT) provides results comparable to moderate intensity training (MIT) when it comes to insulin sensitivity, blood lipids, cardiovascular fitness, and body fat. The major difference between them is the time you invest.

Otherwise put, with 1h of high-intensity training, you obtain almost the same results (slightly lower cardiovascular fitness benefits) you would achieve with 5h of moderate intensity training.  For someone who exercises 5 days a week, that would mean a 10-minutes daily routine, compared to a 50-minutes daily routine.  

If time is not an issue for you, the number of calories you burn should be. Evidence shows HIT makes it possible to burn more calories than steady-state exercise sessions within the same time frame. This means you could burn twice the calories you burn jogging with high-intensity exercise, within the same time interval.

The trick to making the most of each high-intensity training session is to combine the right moves. This way, you can burn more calories, work out more muscle groups, ease your transition from one exercise to the next, and keep your heart rate and your metabolism up.

12 Moves to Include in Your HIT Routine

Marching Glute Bridge

This exercise targets your glutes separately and stabilizes your core, preparing it for further exercises. To perform it, get lying on your back. Your knees should be bent, your feet should be lying flat on the floor, and your arms should be resting on the floor, with your palms up.

The movement consists of:

  • Raising your hips up to the point where your body forms a straight line, from your shoulders to your knees
  • Bracing your abs and lifting one knee towards your chest
  • Holding for two seconds, then lowering the foot and repeating with the other leg.

Lateral Plank Walk

This is your chance to take planks to a whole new level. Rather than performing them on the spot, add some dynamics, boost your calorie burn, and challenge your upper body more. How? It all starts from the traditional plank position.

  • Move your left hand and foot one step to the left
  • Bring your right hand and foot next to them, to return to plank position
  • Repeat the movement starting with your right hand and foot, and moving to the right.

Mountain Climbers

If your busy schedule doesn’t allow you to go hiking, the least you can do is climb mountains at home. The good news is you don’t need special equipment, and the weather can never be an impediment. Moving from plank to pushup position is easy, so perhaps you can skip the break between these 2 exercises.

  • While in push-up position, bring one of your knees towards your chest.
  • Return the foot to its initial position.
  • Repeat the movement with the other foot.

Rotating T-Extensions

You have to love push-up position if you want to lose weight. This exercise requires it as well, but it will be worth the effort. You’ll stabilize your core muscles, use several muscle groups at the same time, improve core and shoulder mobility, and train your abs and obliques. How?

  • From a pushup position, with your core engages and your arms straight, shift your weight onto one arm, rotating your torso towards it, and raising your arm towards the ceiling, to the point where your body forms the letter “T”.
  • Return to the original push up position.
  • Repeat the movement for the other side.  

Low Lateral Lunges

This move will open up your hips, challenge your glutes and obliques, and work your entire body through its lateral movement. It’s so easy that even a child could do it but so effective that all adults should include it in their routines. Here is what you have to do:

  • While standing, spread your legs at a distance of twice your shoulder width. Shift your body weight to one of the legs pushing your hips backward, dropping them, and bending your knees to lower your entire body.
  • Throughout the movement, your sales should remain on the floor, and parallel to one another.
  • Shift your weight to the other leg by reversing the movement, without raising your body to stand position.

Single-Leg Deadlifts

Deadlifts, especially those performed on a single leg, work out your glutes and hamstrings and engage your core in ways you never imagined. With their help, you can tone your body and burn an incredible number of calories. How?

  • Grab your dumbbells and hold them in front overhand grip, at arm’s length, with your knees slightly bent, and bending at your hips.
  • Lower your torso to the front until it becomes parallel to the floor while standing on one leg and keeping the other one straight in line with your body.
  • Return to your original position and repeat the movement while standing on the other leg.

Squat to Overhead Press

This movement may not seem like much, but you’ll feel its effects after just a few repetitions. It works for all major muscle groups, burns a lot of calories, and strengthens your body like few others. It is easy to perform as well:

  • Grab your dumbbells and hold them up, next to your shoulders.
  • Lower your body until your thighs form a line parallel to the floor.
  • Stand up while pressing the dumbbells up and above your shoulders.

Dumbbell Bent-Over Row

You should take advantage of every chance you get to improve both your shape and your posture. This movement offers such a chance by targeting the upper back. It is easy to perform but effective, so get to it as often as you can, and perform as many repetitions as your body can handle.

  • Holding your dumbbells, lean forward with your torso parallel to the floor and your hands stretched perpendicularly towards the floor, palms facing each other.
  • Lift the dumbbells to your shoulders, stretching your back and pulling your arms backward as much as you can.
  • Return your arms to their original position as perform as many repetitions as you can handle.

Dumbbell Romanian Deadlift

Full-body deadlifts challenge your largest muscle groups, helping you burn calories fast. They also improve posture, making you look thinner before you actually lose the extra pounds. Do you find it hard to believe? Try these deadlifts, and see for yourself:  

  • Grab your dumbbells and hold them in an overhand grip, in front of your thighs, with your knees slightly bent.
  • Bend at the hips, bringing your torso in a position almost parallel to the floor.
  • Return to starting position, and repeat the movement.

Renegade Rows

This move combines a plank with a row to work your core, back, and upper body better. It may seem easy to perform, but you begin to feel its kick right away. It all starts in push-up position, with your arms extended, hands resting on the weights, and feet apart, at a distance slightly wider than hip-width.

  • Bend one arm to raise the dumbbell to your chest.
  • Return the weight to the floor to complete the movement.
  • Repeat the movement with the other hand.

Squat Jacks

As you approach the end of your workout, it is important to raise your heart rate to maximum and feel your muscles burning. This move promises to do just that if you’ll give it a chance. You can still adjust the speed and intensity to your capabilities:

  • Get in squat position, with spreading your feet apart at hip width, and lowering your body until your legs form an almost 90 degrees angle at the knee
  • Spread your legs wider apart with an explosive jump
  • Bring them back in squat position with a reverse jump.


Finally, besides bringing your body to the limit, you need to get some fun. This froggy exercise should offer both while targeting your chest, core, and legs. It starts from the same squat position, with feet spread apart at shoulder-width, arms at your sides, and knees bent:

  • From a squat position, place your palms in front of you, on the floor, shifting your weight to them. With a jump, get your feet backward in plank position.
  • Jump again to bring your feet forward, just outside of your hands. Jump into a standing position, reaching your hands up.
  • Return to squat position for more repetitions

How to Make the Most of These Moves

The order you perform these moves in does not matter. Try organizing them in 4 sets of 3 moves each. Assign 1 minute to each move, out of which 40 seconds should be for the actual moves, and 20 seconds should be for active recovery (marching on the spot, skipping, etc.). You can have 30 seconds of active recovery between sets. Consider repeating each set 3 times.

As your physical condition improves, you can increase the speed (number of repetitions per interval), use heavier dumbbells, and extend the actual workout interval to 45 seconds vs. 15 seconds of active recovery. When you feel up to it, consider combining two moves into the same interval (with no recovery in-between).

Keep your water bottle and a towel within reach, to hydrate and wipe out the sweat between sets. Also, if you experience sharp pain in your back or joints at any point during your exercise, don’t push it. Take a break, or stop exercising altogether if the pain doesn’t go away. It is better to be safe than sorry, and you’ll have plenty of opportunities to catch up.

Of course, you shouldn’t look for excuses to stop exercising either. Don’t confuse muscle burns (the proof that your efforts are paying out) with joint pain. If you want the best results possible, you should push your body to the limit every day. Protection Status