Best of 12 exercises to lose fat in 2020

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Best of 12 exercises to lose fat in 2020- Most people think about losing weight but few of them only reach their goal. The problem is a lack of motivation and proper workout plans. The major problem is not having a proper workout plan to lose weight. Losing weight is not an easy process, it takes weeks of time to get in shape. All you have to do is stay consistent and work hard, you will definitely reach your goals.

Only crunches cannot help you in losing weight you have to follow an effective workout plan. For those members who really want to lose weight we have analyzed the best of 12 exercises to lose fat in 2020. This article will provide you all effective exercises to burn fat. Add them to your gym routine and work hard for 3 weeks to feel the result. All the best and stay strong. Buildingbeast.

Best fat burning exercises in 2020 will help you losing fat easily as compare to the other exercises. All you have to do is go ahead and work hard. We are here to provide you the best and effective plans. Just in case you don’t know about health problems due to fat, have a look at some highlighted problems.

Health problems due to body fat

  • Obesity & laziness- Being overweight will give rise to obesity and laziness in your body. You will not be able to work for a long time. An obsessed body is a house of different diseases.
  • Heart and breathing problems- According to the study overweight body will give rise to health problems such as heart attack and breathing problems. More diseases like diabetes, cancer, etc can also rise.
  • Makes your personality- Have you ever heard? That fat guy looks so hot. No one would like to hire a fat guy to his job or no one would like to date him. Fat makes you look ugly and boring, so get up and work on you to get in shape.

Now we will know some valuable points on how these exercises are beneficial to us?

Benefits of fat burning exercises

  • Burning fat easily- The major benefit of this workout is that it will help you in reducing fat quickly. These exercises will definitely help you in reducing your fat. Just work hard.
  • Increases your strength- This workout plan includes compound and isolation exercises that will also help you in increasing your body strength and hypertrophy.
  • Improves your body posture- It targets each of your muscles and improves your body posture. It also helps in shaping your body.

Now as we know all about body fat, its time to burn fat and get in shape. Remember its not a simple body fat. It comes with different problems and can make you sick. So step forward to make your body healthy. We will talk about the best of 12 exercises to lose fat in 2020. Here is a short note on which exercises we will cover in this workout plan.

Best of 12 exercises to lose fat in 2020.

  • Deadlift
  • Squats
  • Burpees
  • Dumbbell overhead lunge
  • Mountain climbers
  • Russian twists
  • Kettlebell Swing
  • HIIT (High-intensity interval training)
  • Sprawls
  • Cycling
  • Plank
  • Strength training

Now let’s now more about each exercise with its tutorial.

Best of 12 exercises to lose fat in 2020

1. Deadlift

We will start this workout plan with effective compound exercise Deadlift. If you want to lose a large number of calories then this will be the best exercise for you. It targets your major muscles group which includes lower body, lower back, etc. Trust me, this will be the best fat burning exercise in 2020. Go ahead and have a short look at this tutorial.

Targeted areas

This compound exercise will target your major group muscles and helps in fat burning.

How to do

  • To do this exercise you must need a loaded barbell. Stand straight with your feet shoulder-width apart.
  • Bend your knees and straighten your back. Hinge your hips out and keep your chest up. This will be your starting position.
  • Grab the barbell with shoulder-width and pull the bar upward until your back is straight.
  • Pause for a while and feel the stretch in your back then return back to the starting position. One rep is completed.

Complete 2 sets of 12, 10 reps each. Avoid curving your back during the workout.

2. Squats

Another best compound exercise that involves your major muscle group like quads, hamstrings, knees, and glutes, etc. The squat is an effective exercise that will help you lose more fat than an isolated exercise. It comes with a different variation of exercises. Today we will discuss the Barbell weighted squats which will an effective one to burn calories. Have a look at its tutorial.

Targeted areas

Primary muscles-  Quads, hamstrings, knees, and glutes, etc.

Secondary muscles- Core muscles.

How to do

  • Stand with your feet shoulder-width apart. Place the barbell in the upper traps and hold it with a proper grip.
  • Now bend your knees and squat down your body. Get your hips out and make sure that your knees should not cross your feet.
  • Pause for a second on the bottom and then return back to the initial position. Repeat the reps.

Complete 2 sets of 12 to 10 reps each.

3. Burpees

One of the best bodyweight exercises that will help you in losing fat. Burpees usually target your core, chest, and shoulder muscles. It also helps in increasing body strength and endurance. Professionals perform this exercise to maintain their body shape that is why it is considered in the best of 12 exercises to lose fat in 2020. Now let’s talk about how to do this beast fat burning exercise.

Targeted areas

Primary muscles-  Core, chest and shoulder muscles, etc.

Secondary muscles- Triceps and lats muscles.

How to do

  • Stand straight with your feet shoulder-width apart. Now lower down your body and rest your palms on the floor with shoulder-width apart.
  • Hit your legs backward to get into a pushup position and then perform a pushup.
  • Now quickly reverse your legs and do a jump when you stand back. Repeat the reps quickly.

Complete 2 sets of 5 to 10 reps each.

4. Dumbbell overhead lunge

Dumbbell overhead lunge is an effective variation of lunges. It targets your butt, core, quads muscles. If you are having a weak butt or belly fat then this exercise will be an effective one for you. It will help you definitely burn a high amount of calories. In this exercise all, we have to do a proper lunge with a dumbbell. Here is the tutorial on how to do it.

Targeted areas

Primary muscles-  Quads, hamstrings, glutes, and core, etc.

Secondary muscles- Shoulder muscles.

How to do

  • Grab a pair of dumbbells in your hand to do this exercise. Place the dumbbell overhead on the side of your ears such that your palms are facing each other.
  • Step forward and get your backward knee resting on the floor. Pause for a second.
  • Now switch the legs and repeat the reps again.

Complete 2 sets of 10, 8 reps each.

5. Mountain climbers

Mountain climber is one of the best abs exercises which will help you in burning fat easily. It is an effective exercise that targets your belly fat. Also, if anyone wants to make abs this exercise will be an effective one for those. Both beginners and professionals can perform this exercise. Due to its effective response from professionals it is mentioned in the best of 12 exercises to lose fat in 2020. Have a look at its tutorial and perform this exercise.

Targeted areas

Primary muscles-  Core muscles.

How to do

  • Keep your hands below your shoulder and your back straight. Lift your body from the floors. This will be your starting position.
  • Now raise your right foot from the floor and bring it towards your chest. Return your leg to the starting position. One rep is completed.
  • Repeat the same with the left leg and switch the leg in each rep.

Complete 2 sets of 15 to 20 reps each.

6. Russian twists

The Russian twist is another abs exercise that will help you in burning belly fat. This exercise hits your core muscles and helps in burning tons of fat. It improves your oblique strength. It will definitely help you in burning tons of fat. GO ahead and try this effective fat burning exercise. Here is a tutorial for this exercise.

Targeted areas

Primary muscles-  Core muscles and obliques.

How to do

  • Sit on the floor with your knees bent. Hold a weighted plate in your hands at your chest height.
  • Lean your upper body backward and slightly raise your feet upward.
  • Turn your torso to the right, squeeze, and pause for a second. Now turn your torso to the left and repeat the same. Here is your one-rep is completed.

Complete 2 sets of 12, 10 reps each.

7. Kettlebell swing

The kettlebell swing is one of the best high-calorie burning exercises. It usually targets your glutes and quads muscles. The momentum of the kettlebell will hit your muscles and help you in burning fat quickly. One of the heavier exercises that will burn a large number of calories. Try this fat-burning workout and feel the result. Have a look at its tutorial.

Targeted areas

Primary muscles-  Quads, and glutes.

Secondary muscles- Core muscles.

How to do

  • Stand straight with your feet at shoulder width. Hold a kettlebell with both hands with a neutral grip.
  • Bend your knees and hips. Place the kettlebell between your legs.
  • Now get back to the starting position and raise your arms straight to the chest level. One rep is completed.
  • Pause for a second and repeat the reps.

Complete 2 sets of 12, 10 reps each.

8. HIIT (High-intensity interval training)

According to the study, High-intensity exercise will help you in burning a high amount of calories. Yes, if you want to burn a large number of calories then HIIT will be the best and effective option for you. It is considered in the best of 12 exercises to lose fat in 2020. Most of us don’t know about HIIT, don’t worry we will give you the best information about HIIT. Let’s know in brief about HIIT.

How to do a HIIT workout

In a high-intensity interval training workout, you have to perform exercises like pushups, squats, kettlebell swings, etc. The difference is that you have to increase your reps amount as many as possible.

Yess! increasing your reps will make your exercise more effective and will burn a large number of calories. Just by increasing your rep value will make your workout an effective one.

Try high-intensity training for 2 weeks and you will definitely feel the result.

9. Sprawls

Sprawl is basically a full-body exercise that will help you in transforming your body. It targets your upper and lower body especially your abs and will help you in burning large amounts of calories. This fat-burning workout is suggested by professionals that is why it is added in the best of 12 exercises to lose fat in 2020. Do this exercise and feel the result. Here is the tutorial for the exercise.

Targeted areas

Primary muscles-  Upper and lower body, abs muscles, etc.

How to do

  • Stand with your feet at shoulder-width apart. Squat down and rest your hands on the floor.
  • Jump your feet backward to get into the plank position and lower down your body to touch the floor.
  • Reverse back to the squat position and get back to the standing position. One rep is completed.

Complete 2 sets of 12, 10 reps each.

10. Cycling

The cardio exercise will help you burn at least 400 calories per hour. Cycling is one of the best fat burning exercises that will help you with burning fat easily. This exercise also increases your body strength. It is a perfect cardio exercise that will help you get in shape. So don’t waste your time and Go ride the cycle machine in the gym and burn your calories. All of us know to how to cycling.

Targeted areas

Primary muscles- It usually targets your quads, hamstrings and core muscles.

Perform cycling for 10 to 15 minutes. Increase time according to your stamina.

11. Plank

How we can forget this amazing exercise that will help you transform your fat into abs muscles. Plank is one of the best abs exercises that target your core muscles and helps in burning a large number of calories. It is a quick abs exercise that also increases your body strength and strengthens your core muscles. Have a look at its tutorial.

Targeted areas

Primary muscles- It usually targets your core muscles.

How to do

  • Lie down on the floor in a pushup position with your feet together. Rest your elbows on the floor.
  • Slightly raise your back portion to make exercise more effective.
  • Now remain in the plank position until you feel the strain in your core muscles.

Pause for 20 sec to 1 min in the plank position.

12. Strength training

Strength training will also help you in burning a heavy amount of calories. In strength training, you have to workout with heavier weights which leads to the afterburn effect. Yous body burns calories even after you leave the gym. Yes strength training will help you in increasing your body strength and getting in shape. Most of the bodybuilders perform strength training to burn tons of calories.

How to do

  • If you are a beginner then you have to start 15 minutes of strength training daily. In this, you will perform regular exercises with heavier weights.
  • Make sure to choose weights wisely to avoid injuries.

Here we have completed our best of 12 exercises to lose fat in 2020. I hope this workout will be beneficial for you. Here we have uploaded the pdf form of workout you can easily download.

Conclusions

Today with this article we have completed Best of 12 exercises to lose fat in 2020. These 12 exercises will help you in burning large amounts of calories. Each exercise is targeting major muscle parts and will help you get in shape. There is a small tutorial of each exercise so that you can easily perform these exercises with proper form. Add these fat burning exercises into your gym routine and feel the result. All the best and stay strong. Thank you. Buildingbeast.

Reference links

menshealth.com

Also read our article on Top 12 chest exercises for men in 2020 Click Here.

 

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