Everyone wants that one secret exercise that can burn the most fat off their body in the least amount of time.
Since there are so many different opinions about what is the best exercise to lose weight, we decided it would be a good idea to consult our experts to hear their thoughts.
We didn’t come up with one consensus, but did find some great exercises that will definitely help to get you leaner and stronger, even if there is no single best exercise to lose weight.
Best Exercise to Lose Weight #1 | DB Clean & Press
This is a really tough question because a combination of exercises would be ideal and nutrition is by far the most important part of the weight loss equation. If I had to imagine the best exercise to lose fat, it would (1) create an intense muscle burn and stimulation in most of your muscles (2) increase your heart rate and your body temperature and (3) burn calories after the workout, creating an afterburn effect.
Generally speaking, I believe the best exercises to lose weight are high intensity leg exercises, because your legs comprise the largest volume of muscle in your body and can create powerful hormonal changes. They also satisfy all the points I just listed.
I’m biting my lip as I write this because there are so many exercises with pros/cons to each, but I would say the Dumbbell Clean & Press. The wrinkle I would add is to do a squat in between the clean and the press, as if you are jumping the weight up. This is an exercise that requires some technical skill and also pretty good hip/calf mobility, so be careful (See: How To Increase Squat Depth).
The DB Clean & Press works just about every muscle in the body. Because it’s a power exercise that requires both upper and lower body strength and power, you can burn a ton of calories while helping retain your muscle mass as you lose only fat.
The downside is the DB Clean & Press only combines two movement patterns (squat and vertical press), but no single exercise can incorporate all movement patterns. Honorable mentions include The Prowler, Airdyne, Walking Lunges, Kettlebell Swings, Sprinting (and uphill sprinting especially).
Best Exercise to Lose Weight #2 | Sleep
Best Exercise to Lose Weight #3 | Total Body Circuit Training
Best Exercise to Lose Weight #4 | Table Push-Aways
Best Exercise to Lose Weight #5 | Burpees
My answer is burpees! Full body exercises that require the use of large muscles groups such as your quads and chest tend to burn the most calories. Anytime you use major muscle groups to complete an exercise your smaller/stabilizer muscles are automatically activated creating an efficient and complete full body exercise.
Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while maintaining lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn also known as the “afterburn” affect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved with the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also increase muscle endurance if performed for an adequate duration such as one minute intervals. Personally, I was first exposed to burpees when I trained with a good friend who was attending West Point. I still believe that performing burpees until exhaustion is one of the hardest exercises in the fitness world. Burpees are also extremely versatile and can be performed in a small area with no need for exercise equipment or weights.
What your best exercise to lose weight? Do you have a favorite on this list?