3 Amazing Fat Burning Workouts (For Men Over 40)

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Getting rid of belly fat can be tough, right? Well, I’m here to show you three great fat burning workouts for men that will help you strip away belly fat and melt your man boobs in no time at all.

fat burning workouts for menIf you haven’t visited this site before, I want to welcome you and let you know that you’re in safe hands here.

The Fit Father Project has already helped more than 10,000 men lose over 75,000lbs of fat, and it's our mission to help over 100,000 men by the end of 2020.

We’re determined to get as many men as possible in great shape and better health, so they can live longer and stronger to protect and care for their families.

As you’ve found this article, I want to congratulate you on making the decision to search for a way to lose fat and become healthier. It’s a testament to you as a man and possibly as a Father, that you want to become a better version of you.

In this article, I’m going to walk you through some simple fat burning workouts for men that you can do in the comfort of your own home, in the park or at a gym.

I want to make it as easy as possible for you to do these workouts, so as well as being convenient, they're fast and effective too.

With that in mind, let’s get stuck in and take a look at the first one.

Fat Burning Workouts for Men #1: Metabolic Resistance Training

What is Metabolic Resistance Training (MRT)?

Metabolic Resistance Training is one of our favorite fat burning workouts for men and combines resistance training and cardio-vascular aspects. As you can imagine, it’s a very intense type of training, but one that yields fast results.

It’s a similar type of training to circuit training but is more dynamic, so burns calories at a higher rate. It’s important to push your limits (safely) whilst doing Metabolic Resistance Training, so you get the most from it.

Our free 24-Min fat burning workout is a great example of this training philosophy. If you want to check it out, you can download your copy by clicking the box below.

How does Metabolic Resistance Training help me burn fat?

fat burning interval trainingHigh intensity is key with this type of training and keeping yourself moving through the exercises with little rest keeps your heart rate high and your calorie burning engine moving.

As you’ll be completing resistance exercises that work large muscles across your whole body, you’ll burn fat throughout your sessions, but also get an after-burn effect that keeps your metabolism raised for up to 48-hours after.

The resistance work will also help develop more muscle tissue within your body, which is more metabolically active than fat and therefore burns more calories even at rest.

What kind of exercises will I need to do?

fat burning workouts for menIn Metabolic Resistance Training workouts, you’ll use various compound exercises including Squats, Presses and Rows, but can also combine them, like in a Squat/Press (or Thruster).

This type of training is open to quite a bit of variety, so it’s a very fun way of training.

You can use different pieces of resistance equipment and exercises, like Sandbags for sandbag walks or presses, Battle ropes for arm and shoulder exercises and tractor tires for tire flips, or sledgehammer blows.

The exercises are often performed in mini-circuits of 3 or 4 exercises, with 20-30 secs rest between exercises and 60 secs rest at the end of each circuit.

Fat Burning Workouts for Men #2 – High Intensity Interval Training

What is High Intensity Interval Training (HIIT)?

fat burning workouts for men interval training chartHigh Intensity Interval Training is a workout that raises and lowers your heart rate by using intervals of higher and lower intensities.

It can be done with cardio-vascular training or with resistance training. For cardio, you can increase your pace, the resistance level or the gradient to make the interval harder.

For resistance, you can do a set at a high load, then do an active rest set at a lower load.

How does High Intensity Interval Training help me burn fat?

Like in Metabolic Resistance Training, the intensity is the big key here. Increasing the intensity every 30 or 60 seconds, or each set for resistance, means that you keep your heart rate higher and burn more calories.

The effect also increases your metabolism for longer once the fat burning workout is finished, meaning you continue burning calories at a higher rate even after your workout is over.

What kind of exercises will I need to do?

As mentioned earlier, HIIT can be completed doing cardio or doing resistance training.

An example using a treadmill would be to walk at a set speed, maybe 6 km/h. For your intervals, you would increase the gradient setting higher and higher each time. For example:

  • 1 minute: Gradient 1%
  • 2 minutes: Gradient 3%
  • 3 minutes: Gradient 5%
  • 4 minutes: Gradient 3%
  • 5 minutes: Gradient 5%
  • Alternate 3% and 5% every 60 secs for 20-30 minutes.

For resistance training, you would do 1 set of 15 Squats, followed by 30 seconds of slow jumping jacks, like in this example:

  • 1 x 15 Squats – 10Kg dumbbells
  • 30 secs slow jumping jacks
  • 1 x 15 Squats – 10Kg dumbbells
  • 30 secs slow jumping jacks
  • 1 x 15 Squats – 10Kg dumbbells
  • 30 secs slow jumping jacks

You would then move on to another 2 exercises, like 15 reps of overhead press mixed with 30 secs of on the spot jogging, for example.

Fat Burning Workouts for Men #3 – Full-Body Resistance Training

What is full body resistance training?

full body workout for menFull body resistance training is exactly as it sounds. It’s resistance training where you work the muscles of your whole body on the same day, 3 days per week.

You will perform various weight training exercises at different weights and reps so that you work your muscles for strength, size, and endurance.

The main idea of resistance training is to help increase the amount of muscle you have, which in turn increases your metabolism.

How does Full Body Resistance Training help me burn fat?

Full body resistance training has a dual effect when it comes to fat burning.

Firstly, exercising with weights using the large muscle groups in your body has a large calorific expenditure. Burning these calories will help to reduce your fat stores.

Secondly, increasing the amount of muscle you have leads to an increased metabolic rate. The higher your metabolic rate, the more calories your body naturally burns at rest, so the more fat you will get rid of.

What kind of exercises will I need to do?

The exercises you will do in a full body resistance workout will be those that work large muscle groups or multiple muscles.

muscles of the body fat burning workoutThe best exercises are the big 5: Squats, Deadlifts, Presses, Pulls, and Rows.

You can do these in a variety of ways, including sets and reps, super-sets and circuits.

An example of each would be:

Reps and Sets:

  • 1 x 15 Squats
  • 30 secs rest
  • 1 x 15 Squats
  • 60 secs rest
  • 1 x 15 Overhead press
  • 30 secs rest
  • 1 x 15 Overhead press
  • etc.


  • 1 x 15 Squats
  • 1 x 15 Overhead presses
  • 30 secs rest
  • 1 x 15 Squats
  • 1 x 15 Overhead presses
  • etc.


  • Squats – 1 x 15
  • Bench press – 1 x 15
  • Deadlifts – 1 x 15
  • Bent over row – 1 x 15
  • Overhead press – 1 x 15
  • 30 secs rest
  • Repeat

Bonus Fat Burning Workouts for Men #4 – The Healthy Eating Plan

How do I start a healthy eating plan?

Getting a healthy eating plan in place will be THE most important part of your weight loss program. We have a saying here at the Fit Father Project, which is:

“You can’t out exercise a bad diet”

It’s true because even if you did all the fat burning workouts for men that I've shown you above, but still had a bad diet, the whole thing would count for nothing.

You may lose a little weight here and there, but any day you take off will add every pound back on, plus more for interest.

the 3 p's of fat burning You are much more likely to lose weight and be able to keep it off long term if you change your eating habits first and foremost.

The best way to change your way with food is to use the 3 ‘P’s,’ which are Plan, Prepare, and Pack.

You should Plan what you will eat each day of the week, Prepare the foods twice weekly and Pack them, so they’re ready when you need them.

Having your meals already prepared will take away any chance of deviating from the plan. With each meal waiting for you when you need it, you won’t need to go hunting through the refrigerator every time you feel peckish.

What should I eat to lose weight?

fat burning workouts for menEssentially, your weight loss diet should be made up of 35% Carbs, 40% Protein and 25% Fat.

However, instead of making you count every calorie, we have a system here at the FFP called Perfect Plates.

Perfect Plates means you should fill ½ of your plate with vegetables, ¼ of your plate with Protein and ¼ of your plate with healthy carbs. You can add a small portion of healthy fats too, just to round out the meal.

Good sources of each of these food groups are:

Vegetables: Broccoli, Kale, Rocket, Spinach, Asparagus

Proteins: Chicken, Turkey, Wild Salmon, Sardines, Lean Beef

Carbs: Brown Rice, Quinoa, Wholemeal Pasta, Sweet Potato

Healthy Fats: Avocado, Cold-pressed Olive Oil, Coconut Oil and MCT oil

You can get an idea of how you can use these foods to put great healthy meals together, by getting a copy of our free 1-Day meal plan, by clicking the box below.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

How will a healthy diet help me lose fat?

A healthy diet will be naturally lower in calories, so combined with your own natural metabolic rate, the total number of calories going in will be lower than the total number of calories being burned. That equates to fat loss.

fat burning workouts for menAs you will see from the comparison picture on the right, it’s much easier to just not eat 500 calories than it is to try to burn it off.

Although the first three fat burning workouts for men were legitimately good to help you lose body fat, the healthy diet really is the one you should focus on first.

A great workout never hurts, but controlling your food intake should be your priority.

In fact, the main emphasis of our Fit Father 30X system is on creating healthy eating habits, before you move on to formal exercise plans.

Fit Father 30X is a completely ‘done for you’ fat loss program that combines healthy eating with physical activity, formal exercise and accountability throughout the entire program.

You can take a read of the Fit Father 30X overview letter here, to see what it contains and how it can help you achieve your fat loss goals.

Please help us with our mission by sharing this information.

As you move forward on your fat loss journey, I hope what you’ve read here has given you the information you were expecting.

If you have found it useful, please use the social media buttons on the left-hand side to share this with others that may need the same help.

We want to help at least 100,000 men by the end of 2020, so your shares will drive us onwards towards that mission, so we thank you.

Until next time my friend, I wish you all the success in the world in achieving your goals.

Your new friend & health coach,

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat burning workouts for men.


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Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project


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