Advertisements do not influence the editorial decisions or content. The Athlete's Way. That Ppercentage you engage your core perfentage help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep. Drinking water supports your body's metabolic functions and helps curb cravings. Last Updated: February 12, Approved.

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11 Golden Rules to Build Muscle While Losing Fat

Best exercises for reducing body fat percentage -

Most men have two pretty clear and simple fitness objectives: they want to build muscle and burn fat. Now, while there's no silver bullet for fat loss and as the old adage goes 'you can't out train a bad diet', knowledge is power and knowing how to separate the wheat from the chaff when it comes to fat-burning exercises certainly won't do you any harm.

But before we get to the best, most sweat-inducing, fat-burning exercises , please allow us to bust a few myths first. First of all, you can't spot reduce fat. That means, if you're here for fat-burning exercises that will shift your paunch and nothing else, you're going to be disappointed.

Having said that, these fat-burning exercises will result in high-calorie burn, which should help you to eliminate and burn that stubborn fat all over. Secondly, we're not in the business of shaming dietary fat here; you need it for energy and it's an essential part of a healthy , balanced diet.

It's when dietary fat is eaten to excess — putting you into a calorie surplus — that you may have an issue if fat loss is your goal. Our fat-burning exercises work best when employed alongside a well-programmed diet , in order to encourage an energy deficit.

So, what should you be eating? When it comes to workouts , the body tends to use a mixture of carbohydrates and fat for fuel, but the majority of high-intensity training is powered by carbs.

That's why it's a good idea to include some easy to digest carbohydrates between an hour and 15 minutes before you train — so things like a banana, cereal bar or flapjack.

Doing so will supercharge your sessions and power up your performance. We don't want to stress the point, but ignore your nutrition and rely on these fat-burning exercises alone, and you'll go nowhere fast. Without further ado, here are the best, calorie-incinerating, sweat-drenching, fat-burning exercises, along with the thoughts of our fitness editor, Andrew Tracey.

Burpees, loved by some trainers, despised by others, but undoubtedly an exercise that results in high-calorie burn and therefore a good fat-burning exercise.

To perform one, drop to the floor, press back up to standing and jump, before repeating the movement. Oh and when you're done be sure to wipe the sweat from the floor. Our fitness editor, Andrew Tracey, says:. You can perform it anywhere, it can be scaled down to meet your individual abilities and injury history, or scaled up for the hardcore burpee aficionado.

Some coaches claim that the burpee is used too often as a simple 'filler' movement when a coach has run out of ideas, but programmed properly, the burpee is the perfect low-tech calorie burner.

Keep your form tight, especially through your hips and lower, to avoid the common pitfalls. According to Harvard Health , an 83kg man lbs will burn approximately calories with just 30 minutes of running.

In terms of bang for your buck exercises, you'll be hard pressed to find a better fat burner than a simple run. Our fitness editor says:. We've been urged again and again to pick up the barbell before we lace up our running shoes if our goals are fat-loss.

BUT, running is a simple and accessible way to up your daily energy expenditure. It's also an exercise that allows you to work out at a consistent intensity, for a longer duration, especially when compared to high-intensity forms of training. Plus, the mental health benefits from getting outside for a jog are not to be overlooked.

Skipping is great for calorie burn, no doubt, but better still, it provides so much variety. Grab a rope and master the basic movement and a world of fat-burning exercises open up to you — from crossovers to alternate legs and speed skipping to double unders.

Plus, you can bag it up and take it on your travels. Any move that forces you to work your full body is going to be a great fat burning exercise. But whatever your goal, whether it's to lose weight, gain muscle or build endurance, battle ropes will help you get there.

Ready to work them into your sessions? Have a go at this battle rope workout that melts fat. If you're working in timed intervals, it can be tempting to ease off the intensity, but to get the most bang for your calorie-burning buck, keep the effort high.

Try putting a bench or box half way down your rope and 'whipping' the rope back and forth over the top in intervals, to add some accountability to your intensity. Swings, like a lot of the exercises on this list, provide more than one benefit. Because, while yes, you will be incinerating fat with them, they're also awesome at building lower-body strength and power.

But remember, as every PT you've ever known says every time you pick up a kettlebell, swings are a hinge not a squat. You have been warned. They build muscle through your entire posterior chain giving you perky glutes and athletic hamstrings , strengthen your core and build your grip strength.

But as a nigh on full-body movement, they also burn serious calories. Build up to performing reps in as few sets as possible and watch your physique transform. Stick with sets of 10 at a time at most to start, and if you have any upper body issues, try these scaled variations.

If you think jump ropes are only for kids on the playground, you don't know skip. The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential. Start off by perfecting your speed skipping form for short periods, two minutes at most.

Once you master the basics, there's a whole world of jump rope moves and workouts open to you. Try out some high intensity interval HIIT routines with the rope and jump into even more fat torching benefits. Med ball slams are the perfect exercise for your crappiest days.

You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible. Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down.

Catch the ball as it bounces back to your chest and repeat. Just make sure to keep your body under control, since there's no need to make your day worse with bad form. Heavy loaded back squats are a cornerstone of weight room workouts for a reason: there are few more reliable methods of building lower body strength.

But the compound exercise is also a fat burner, since you're engaging multiple major muscle groups and expending lots of energy to move the weight. Make sure that you stay smart when you squat. For maximum fat-burning potential, employ proper form by engaging your core, hitting an appropriate depth for your own mobility to parallel or just below , and working slowly through each rep.

Pare down technically challenging Olympic lifts to dumbbell movements like the snatch to challenge your coordination, build strength, and of course, burn fat. You'll also hone explosion and athleticism while keeping your shoulders safe. The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips.

Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath. Another big, bad, heavy lift that doubles as a fat burner is the deadlift.

The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism. You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way.

That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep. Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat.

The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight. Make sure that you're still in the right position when you swing. You shouldn't be squatting and raising the weight; instead, keep your knees slightly bent, hinge at the hips, and keep your head in a neutral position to keep your spine aligned properly.

Loaded carries are so simple that the exercise might seem too obvious to be an effective fat burner—but anyone who has been forced to lug a set of dumbbells or even a heavy load of groceries for a long walk can attest to how quickly the weight becomes a burden.

Posture is key here—grip your handles tightly, engage your glutes and core, draw your ribcage in, keep your gaze ahead, and make sure that you don't allow your shoulders to slouch forward as you step.

Battle ropes are an implement that have become infamous thanks to the high-intensity workouts for which they're often employed.

The routines challenge you to use your whole body to swing, slam, and shake the implements while squatting, lunging, and jumping—so you're going to ramp up your heart rate and burn through fat. Crawls are another simple, deceptive means to hone your strength, mobility, and athleticism while burning fat.

The movements are so effective because you're getting your whole body involved. Like some of the other exercises on this list, crawls are only truly effective when your spine in a safe, neutral position.

Focus on bracing your core and moving with a purpose—a bear crawl should never be a brainless gallup for speed if you actually want to reap the benefits. The lunge is a gold standard leg exercise that challenges you unilaterally—you'll work just about every muscle in your leg, and once you get walking, you'll up your heart rate, too.

Keep posture a priority as you lunge, especially if you load up the exercise with weight. You'll get more out of the movement by engaging your core, keeping your chest up and your gaze forward, and driving up into the next step. If you're low on space, try alternating reverse lunges.

Thrusters with barbells are a CrossFit staple for challenging WODs, but you can use dumbbells to make the exercise work for your fat burning goals. The move has multiple components, so make sure that you're doing everything properly.

You're essentially combining a front squat with a push press—for the best results, emphasize the depth in the squat, then explode up to drive through the top of the press. This exercise should be familiar to anyone who's taken a HIIT class, for good reason. Mountain climbers are a solid method to push your heart rate up while honing your abs and athleticism, too.

Keep your posture on point to make the most of the mountain climber. Think of the plank position as important as the knee drive—that means you're squeezing your abs and glutes even while you're pumping away with your legs.

Inchworms light up nearly every muscle in the body when done properly. Throw this move into the beginning of your workout to warm up, or at the end to burn out. Either way, this will get your whole body pulsing, incinerating fat all over.

Walk your hands as out to pull your body down into a plank position, trying to minimize the sway in your hips when you shift your weight from hand to hand. This explosive movement will boost the heart rate and fire up the quads, glutes, and calves. For this move, start in a low squat position, and power up by shifting your weight from the heels to the toes.

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