Trainee Doing Burpees at a Fitness Bootcamp

Burn Fat With Burpees

When it comes to losing fat and building a body you might be surprised to learn that it doesn't require hours on a boring treadmill or stair climber. Instead there's a way to achieve that desired muscular appearance.

So what's the secret?

The answer lies in the sound of weights clanking together. Yes you heard it right – strength training.

Here's the scientific explanation; The real key to boosting your resting metabolism, which means the calories and fat your body continues to burn after your workout is through building muscle. Muscle surpasses fat in terms of metabolic activity. We won't dive into details. Our aim is to provide you with the knowledge needed to transform your body into a fat burning machine.

How can this be achieved effectively? By lifting weights.

Not all exercises are equally effective in torching fat. Some stand out from the rest compound movements involving muscle groups.

Now here's the part; You don't have to spend hours at the gym for this. Why? Because there are burpees.


Burpees at the playground


Yes you read that correctly – burpees. The exercise that seems to evoke both love and hate in measure.

Interestingly burpees are known to be incredibly effective when it comes to burning fat. What makes them truly great is their simplicity—you only need a few minutes and a small space.

Burpees work wonders because they target muscle groups and get your heart rate pumping.

But if you're looking for some variety here's a selection of full body exercises that will help you burn fat and mix up your training routine;

  •  Kettlebell exercises (using both hands or alternating arms)
  •  Medicine ball slams
  •  Goblet squats (, with dumbbells or kettlebells)
  •  Man makers (with dumbbells or barbells)
  •  Plyometrics (such as box jumps)
  •  Squat to press also known as 'thrusters (bringing your elbows down towards your knees)
  •  Farmers walk
  •  Squat jumps
  •  Skaters
  •  Walking lunges
  •  Split jumps
  •  Battle ropes

These exercises work best when done in sets lasting 30 to 60 seconds with rests in between.


Here's a strategy, for incorporating them into your routine;

Choose three exercises. Perform them consecutively with rest for 30 to 60 seconds each.

Here's an example;

Try incorporating heavy medicine ball slams, heavy goblet squats and box jumps into your workout routine. Aim for 60 seconds of each exercise. Complete 3 to 4 sets. You'll notice an impact on your leg strength and cardiovascular endurance.

You have the option to base your workout around these exercises or use them as a finisher. The choice is yours.

If you're short on time but still want a workout this approach is perfect for you. It does not add variety to your routine. Also helps with fat loss and boosts your metabolism.

Make sure to include these exercises alongside your strength training and cardio sessions throughout the week.

The solution is simple—now it's time to get started!

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!