Lose the Gut With These Amazing Fat Burning Exercises for Men

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

fat burning exercises for men

Finding the motivation to get back in shape after spending months or even years away from the gym is no easy feat. But with the proper training plan and exercises, you can see the pounds melt away and enjoy yourself at the same time! You can use these fat burning exercises for men to improve your overall health for years to come.

No matter what weight you are at now, it is never too late to start on the path to a fitter and healthier you.

fat burning exercises for menYou may have already done some internet searches trying to find some great fat burning exercises, only to find that they are more geared toward women.

Here, I will break down ten great fat burning exercises tailored more towards men.

Let me first start off by saying it's not just about shedding fat from the body.

The most important aspect in burning fat isn't about losing. It’s about gaining.

Yes, you heard me right. By gaining muscle and lean body mass, you will set yourself up for increasing your metabolic rate and burning fat consistently, even when you are not working out.

Of course, you will be burning calories during your workout and shortly thereafter, especially when challenging yourself at a high intensity.

By also adding pounds of lean muscle to your frame, your body will naturally burn calories even at rest.

What Makes a Good Fat Burning Workout?

Exercises that combine both strength building and resistance work along with cardio to increase the heart rate are essential in burning calories, gaining muscle, and losing fat.

man doing barbell squatsBy working large muscle groups, such as the glutes, quads, hamstrings, pectorals, and lats, you will be burning more calories with each movement.

It’s also important to include some variety so that the workouts keep you engaged and challenged throughout.

Here are ten great fat burning exercises for men:

Kettlebell Swings

This exercise is great for the glutes, hamstrings, upper, mid, and lower back muscles, as well as your core.

kettle bell swing fat burning exercises for menNot only will it work these large muscle groups, but it will also get your heart pumping and increase your cardiovascular fitness.

Start at a low weight and work your way up to avoid injury. Stand with your feet shoulder width apart and grip the kettlebell handle.

Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.

Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.

Repeat 10-12 times.

Squat to Overhead Press

This is a great compound move that will target your glutes, quads, hamstrings, arms, and shoulders.

man doing squats fat burning exercises for menStart with feet shoulder width apart with a dumbbell in each hand.

Squat until your hamstrings are parallel to the ground with the weights at shoulder height.

Straighten your legs and stand up while pressing the dumbbells above your head.

Bring the weights back down to shoulder height and repeat.

Goblet Squat

Squats are great for fat burning, and for those just getting back into working out, the goblet squat is great for easing your way back into things before progressing to barbell squats.

goblet squatStand with feet slightly wider than shoulder width apart with toes pointing outward and hold a dumbbell at chest height.

Slowly bend your knees and squat down until your hamstrings are parallel to the ground.

Push up through your heels and stand back up and repeat.

Battle Rope Waves

Battle ropes are an amazing fat burning exercise for men that also targets your shoulders, glutes, quads, hamstring, and core. So look no further than the battle ropes.

battleropesStand with your feet shoulder width, or slightly wider, apart. Grab both ropes and sit back in about a quarter squat with your core engaged.

Alternate moving your right and left arms up and down, forming waves along the floor with the ropes.

Start slow; even just 10 seconds at a time with a thirty-second rest is a great start, and you can progressively increase your interval time as your fitness improves.

Bent Over Rows to Curls

With this compound move, you will be working the large back muscles along with the biceps.

Bent over rowWorking multiple muscle groups will have you building lean muscle mass that will burn fat and calories, not just during the workout, but even after you leave the gym.

Stand with a weighted barbell, or two dumbbells, and slightly hinge at the waist with the weights hanging down in an overhand grip.

Pull up towards your chest and then lower back to the starting position.

Then stand up and curl the bar or dumbbells up and lower down again.

Hinge back down to the original position and repeat.

Mountain Climbers

This is another great fat burning exercise for men that requires you to engage your shoulders, triceps, and core. In addition, you will get a great cardio workout as well.

mountain climbersGet into a push-up position, with your hands directly below your shoulders, core engaged. Keep your back straight and avoid dipping or curving the lower back.

Alternate bringing your right knee to your right elbow and back, then left knee to left elbow and back.

Repeat as quickly as possible for thirty seconds. Trust me, that’s all you need at first to feel the burn. Slowly increase your time as you gain strength!

Walking Lunges

Again, working the large leg muscle groups will give you some serious fat burning bang for your buck. You will need a clear pathway for this exercise.

man doing lungesBegin standing with your feet shoulder width apart. You can hold dumbbells down by your sides, or you can just use your body weight to start out.

Step forward with your right leg, flexing the knees to drop your hips.

Lower down until your left knee behind you nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.

Drive through the heel of your right foot and extend both knees to raise yourself back up. Step forward with your left back foot now, repeating the lunge on the opposite leg.

Continue walking forward, alternating lunges for 6 reps on each side, then turn around and return to where you started.

If you do not have a large area for walking, you can do these lunges in place by alternating sides.

Weighted Crunches

Lie on your back on a mat with feet flat on the ground. Hold a weight extended above your torso. Exhale and slowly begin to roll your shoulders off the floor.

Your shoulders should come up off the floor about 4-6 inches while your lower back remains on the floor. At the top of the movement, engage your abdominal muscles and pause. Inhale and slowly lower yourself back down to the mat. Repeat 12-15 times.

Make sure you are doing this move slowly and really engaging the abdominal muscles throughout the exercise.


pushupSure it’s a simple exercise, but you don’t always need equipment and crazy moves to burn fat and build muscle.

The standard push-up, when done with correct form, will work your chest, triceps, shoulders, and core.

Make sure there is no dip in your back and go as far down to the floor as possible before pushing your body back up.

See how many reps you can do in a row, and slowly try to increase this number as your body adapts.


man doing burpee fat burning exercises for menLast, but certainly not least, the ultimate fat burning exercise. You are working multiple muscle groups while working up a sweat and improving cardiovascular fitness.

There are many variations to the burpee, but you should begin with the standard move.

Start in the standing position. Bend your knees and bring your hands to the floor. Kick your legs out behind you to bring yourself into a plank position. Then quickly bend your knees back into your chest and jump (or stand) back up.

Repeat as many as you can in 30 seconds.

Ten Excellent Fat Burning Exercises

There are many more out there, and how you put your work out together will also determine how many calories you will be burning. As I mentioned previously, a combination of resistance training and muscle building along with cardio will provide the most efficient way to burn fat.

The exercises above combine many of these aspects, but you can also put together your own workout by combining exercises from the categories below.


  • Push-ups
  • Pull-ups
  • Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Deadlifts
  • Barbell Squats
  • Seated Rows

Cardio/Interval Training: Aim for the highest number of reps you can complete in 30 seconds, with a short 15-second rest between each exercise. After completing the list, rest for one minute and repeat. It may not seem like a lot, but trust me, you will feel the burn!

  • Butt Kickers
  • High Knees
  • Jump Rope
  • Jumping Jack
  • Squat Jumps
  • Jump Lunges
  • Burpees with Push-ups

You may have days where you solely work from the strength category or from the interval training category. Other days, you can combine workouts.

The main thing is to make sure you include both strength training and interval or cardiovascular training throughout the week. This will allow you to increase lean body mass and burn fat at a more efficient rate.

By incorporating these exercises into your workout regime, you will be burning fat and calories and building muscle. But remember, fat burning doesn't just happen at the gym.

There are plenty of everyday activities that can be done to continue to burn fat even on days when you aren't working out.

Ways to Burn Fat Away From the Gym:

Wash Your Car
Instead of sitting in your car as it’s pulled through an automated car wash, grab some buckets and rags and get to work!

The scrubbing and back and forth motions will give your shoulders and back an excellent workout while burning calories.


man doing yard workSave money and instead of hiring a landscaper, do the yardwork yourself!

Mowing the lawn, mulching, gardening, and raking leaves are excellent ways to get the heart pumping and to work the legs, glutes, arms, back, and shoulders.

Take the Stairs!

Many buildings have elevators or escalators, but using the stairs is a great leg and cardio workout.

Cleaning out the Garage

You always say you’ll get to it, right? Well here’s an opportunity to get organized and get a free workout in the process. By lifting boxes and yard equipment, sweeping, and moving at a constant pace, you will quickly burn fat and calories.

Paint a Room

Looking to change the look of your home? Instead of hiring painters, you can do the work yourself. Rolling on paint is a great upper body workout that will work your muscles at multiple different angles.

But it isn't always about all work and no play.

Taking your kids to the park, playing sports with friends and family, or even walking the dog are small ways to add to your fat burn while away from the gym.

Bret hikeEven learning a new hobby or sport that you've always wanted to try is a fun way to become more physically active.

You could join a swim league, take tennis lessons, or even try a new fitness or boot camp class.

It is so important to make sure that you are doing things that you enjoy. That way, working out doesn't seem like a chore, but is actually something that you look forward to every day.

By taking small steps today, you will gradually increase the number of reps and sets you are doing in the gym, and the number of days you are working out weekly.

Before you know it, you will be seeing changes in your body from burning fat and building muscle, and will be well on your way to a healthier and fitter you!

Your new friend & health coach,
Holly Smith

Holly Smith M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project & Fit Mother Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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