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The 5 Best Exercises for Fat Loss

By Jill Jacobs

Two things are important when planning your workouts: aligning your workouts with your current goals AND enjoying the way you exercise.

In this post, I’m sharing 5 of the best exercises to help you with your fat loss goals.

Going back in time to 2009 – that was the year I decided enough was enough. I didn’t have to feel stuffed into my clothes just because I had given birth to 2 babies. I didn’t have to settle for being overweight because that’s normal in your 30’s in our current culture. I didn’t have to continue on the path of complacency and acceptance of my current status.

I had always valued “health” and “healthy eating” even though I was confused about what that meant most of my adult life. I mean, in my early 20’s and newly married, I swapped hamburger helper for tuna helper on our grocery run and was super proud of my “healthy choice.” Haha!

This time (2009) was different, though. I decided it was time to reclaim myself and my body and educate myself on what healthy eating and exercising really was. This time, I was serious!

As I embarked on the journey of education, I played around with multiple ways of exercising.

First was steady-state running (pacing, not sprinting). I lost a few pounds, but running made me soooo hungry and did little to nothing to add muscle tone to my body (plus I pretty much hated it).

best exercises for fat loss

I TOTALLY need this sticker!

Then I tried P90X. I LOVED that program and used it with my husband, David, for around 9 months. I learned how much strength training could change my body (and yours), especially when going heavy and eating for fat loss.

To challenge myself with something new, I joined a local kettlebell gym and fell in love with kettlebell training so much so that I got certified to teach myself! This was where I learned about one of the best exercises for fat loss I’ll be discussing below. Stay tuned!

I continued my education with Metabolic Effect by getting my personal training certification as well as my nutrition coaching certification.

Taking the combined knowledge base from my education and experience, I put together the list below to help you define what your exercise program needs to incorporate if your goal is fat loss. There are tons of exercises that will help you lose body fat, but these are my favorite and work well for my clients and me. 🙂

The 5 Best Exercises for Fat Loss

Here are the 5 best exercises for fat loss:

  1. Sprint Training: Sprints are often an overlooked exercise, but that’s a mistake! They are known for building muscle, tightening the core, and leaning out the body. Great combo! Sprint speed is relative, so anyone can do them. There are many exercises such as biking, running, swimming, and really any form of cardio that can be morphed into sprint training!
  2. Kettlebell Swings: The 2 hand kettlebell swing has a reputation; a reputation for torching fat that is! The swing is an explosive move that fires up the body’s metabolism burning fat for many hours after the workout is over. (Here’s a tutorial on the swing if you’re not familiar with how to perform it.)
  3. Hybrid moves like the squat press: (videos – double squat press, single arm squat press) Hybrid moves use multiple joints and multiple muscle groups. Working more muscle at the same time makes for a quicker workout with more fat burning potential. With these type of exercises, I like to go heavy ensuring that my muscles burn, I sweat, and I get out of breath. This creates an optimal hormonal response for fat loss.
  4. Leisure walking and other restorative practices: I’ve written on this before, but want to re-state how important restorative activities are to a balanced, healthy lifestyle. They lower the stress hormone cortisol. This helps reduce hunger and cravings making it easier to get better results. BINGO!
  5. The exercise you will actually do. 🙂 The reality of exercise is that if you hate it, you won’t do it. That’s what running became for me so I changed things up. Life is too short to exercise in a way you don’t enjoy! Finding a way to move your body regularly that you enjoy may take some experimentation, but it’s totally worth it!

In exercises #1-3 above, I recommend training using Metabolic Effect’s signature exercise style called Rest-Based Training (RBT). With RBT, you rest as needed. The goal of this style of exercise is to force you to rest. You never pace yourself. You are “all in” for an exercise until your body tells you to stop. This makes every workout scalable to any fitness level. Magic! If you’re finding that you don’t need rest, you need to increase the amount of weight you’re lifting or increase the intensity level (as with sprints). 😉

Dr. Jade Teta says it like this, “Push until you can’t and rest until you can”.  The workout will flow from exercise to exercise until you must rest. Then, you rest as long as YOU need to and move on. Resting can happen in the middle of a set; it can happen any time you need it. That’s totally fine! Everyone is at a different fitness level, so this style of working out adjusts to YOUR level.

There are several other factors besides exercise when it comes to fat loss including nutrition choices, lifestyle factors such as sleep and stress, having an organized program, and seeking out the accountability and support you need to stay you on track. That’s why my coach, Amanda Tress created FASTer Way to Fat Loss. Her program is super robust utilizing advanced fat loss techniques such as carb cycling and intermittent fasting. Most importantly, FASTer Way to Fat Loss is a support community full of like-minded women who can hold one another accountable throughout the 6 week program!

As always, let me know if you have any questions either in the comments, on my facebook page, or by email (jill@jilljacobs.me)!

xoxo -Jill


FASTer Way to Fat Loss is a 6 Week Boot Camp that Utilizes Carb Cycling and Intermittent Fasting – HIGHLY effective program!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

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