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Maximum Fat Burning Workout – Workout Wednesday

Fitness Editor
Dominic is a sports journalist and personal trainer and writes fitness articles for our magazine. He also makes free workout plans for our site.

Want a workout that helps you zap fat? You’ve come to the right place! Get ready to work up a real sweat with our maximum fat burning workout plan.

How Do You Burn Fat?

First things first: When you’re burning fat, it’s not in your sweat. You exhale it. That sweat on your skin is just water, and some of it evaporates to help keep you cool. During and after a workout, your body gets its energy from carbs and fat.

If you don’t work out, your body will only draw on its fat reserves when you’re in a calorie deficit. A calorie deficit is what happens when you eat fewer calories than you burn throughout the day.

Editor’s tip: Want to calculate your daily calorie requirement? Our free Body Check can help you out!

Start your Body Check now

6 Essential Fat-Burning Exercises

High Knees

a GIF of a white woman running in place, raising her knees to waist level, as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Medium
Trains: Endurance
Important: Keep your upper body vertical at all times.



Burpee

a GIF of a white woman doing a burpee - jumping into the air then lowering herself into a plank position at landing, and repeating - as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Hard
Trains: Whole-body strength and endurance
Important:

Make sure you keep your back straight when you push up by consciously keeping your abs tight.



Broad Jumps

a GIF of a white woman doing broad jumps as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Hard
Trains: Jumping strength, leg muscles, and glutes
Important: Only jump far enough that you can keep the movement under control.



Skater Jumps

a GIF of a white woman doing skater jumps - jumping her body to one side as the other arms swings in front of her and leg swings behind her, then repeating on the other side, as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Hard
Trains: Knee stability, jumping strength, endurance
Important: Only jump as far and as fast as you can while keeping the movement under control. Make sure the floor is flat and clean, and your shoes are sturdy, so you won’t slip.



Military Plank

a GIF of a white woman doing military planks - plank, lowering herself, one arms at a time, from having her weight on her palms to having her weight on her elbows, then raising herself up to palms again - as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Medium
Trains: Pecs, shoulders, and core stability
Important: Keep your abs tense so your back doesn’t arch.


Jumping Rope

a GIF of a white woman jumping rope as one exercise of the maximum fat burning workout by foodspring
©foodspring
Difficulty: Easy
Trains: Endurance
Important: Find the right length for your rope by standing on the midpoint of the rope. When you do that the grips should reach up to your belly button.

Maximum Fat Burning Workout

Even the best exercises are useless without the right plan. That’s why we’ve turned these six fat-burning exercises into a HIIT fat-burning workout, so you can make the most of your efforts.

Download our free maximum fat-burning workout plan

Conclusion

  • You don’t sweat out fat, you exhale it.
  • Fat is used as an energy source during exercise.
  • Without exercise, your body only draws on its fat reserves when it’s in a calorie deficit.
Article sources
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.