10 Best Fat Burning Exercises to Maintain Body Weight

Never ending and demanding lifestyle, inadequate intake of nutritious diet, sleep deprivation and negligence brings a toil on our health; be it physical or mental. In such a situation, we often tend to experience hormonal changes, fat and weight gain. Further, it starts getting worse and impacts our health on a drastic level.  

Hence, it is essential to take charge of one's life and work towards a healthy and holistic wellbeing. Maintaining a healthy weight is not just about reducing body weight, it's also about keeping and maintaining a balance on a holistic level. Maintaining body weight helps in curbing fat from accumulating, keeps the body and mind energetic as well as maintains your hormonal changes. But in order to see results, it is essential to regularly follow workout tips for maintaining body weight.  

10 Best Fat Burning Exercises to maintain body weight 

1. Burpees 

Burpees are a full-body callisthenics exercise that burns calories, builds strength and boosts metabolism effectively. This exercise is an effective belly burner that also works on the muscles of abdomen, buttocks, shoulder, arms, chest, legs and hips.  

• Beginners: 1 to 2 sets of 10 reps (1 min rest between each set) 
• Intermediate:  2 to 3 sets of 10 reps (45 sec rest between each set) 
• Advanced: 3 to 4 sets of 10 reps (30 sec rest between each set) 

2. Mountain Climbers 

Mountain Climbers is a type of compound exercise that works on multiple muscle groups, strengthens your core, promotes functional fitness and improves heart health and mobility. It works on your leg muscles, glutes, abs, hips, shoulders and abdominal fat.  

• Beginners: 2 to 3 sets of 15 reps on each leg (1 min rest between each set) 
• Intermediate: 3 to 4 sets of 15 reps on each leg (45 sec rest between each set) 
• Advanced: 4 to 6 sets of 15 reps on each leg (30 sec rest between each set) 

3. Squats 

Squats are excellent strength building exercises that help in losing quick belly fat, strengthens muscles and boosts flexibility. This easy to perform exercise works on tightening the lower abdomen, legs, inner thigh and core.  

• Beginners: 2 to 3 sets of 15 reps (1 min rest between each set) 
• Intermediate: 3 to 4 sets of 15 reps (45 sec rest between each set) 
• Advanced: 4 to 6 sets of 15 reps (30 sec rest between each set) 

4. Push-Ups 

Push ups is a compound body-weight exercise that helps in upper body strengthening, builds up core stability, supports bone health as well as maintains body weight. It effectively burns body fat while engaging multiple muscles such as chest, shoulders and triceps while reducing the risk of injury. 

• Beginners: 1 to 2 sets of 10 push - ups (1 min rest between each set) 
• Intermediate: 2 to 3 sets of 10 push - ups (45 sec rest between each set) 
• Advanced: 4 to 6 sets of 10 push - ups (30 sec rest between each set) 

5. Lunges 

Lunges are excellent lower body strength training exercises that improves your overall fitness and helps you achieve athletic performance by burning calories effectively. Lunges target your lower abdomen, glutes, hamstrings, calves and legs.  

• Beginners: 2 to 3 sets of 15 reps on each leg (1 min rest between each set) 
• Intermediate: 3 to 4 sets of 15 reps on each leg (45 sec rest between each set) 
• Advanced: 4 to 5 sets of 15 reps on each leg (30 sec rest between each set) 

6. Planks 

Planks are considered to be a fundamental part of fitness routine for beginners as it helps achieve better body balance, posture, as well as coordination. Planks give strength to your core muscles especially the abdomen muscles and lower back.  

• Beginners: 1 to 2 planks for 1 minute hold time 
• Intermediate: 3 to 4 planks for 1 minute hold time 
• Advanced: 4 to 5 planks for 1 minute hold time  

7. Jumping Jacks 

Jumping Jacks is a classic combination of cardio and strength building exercise for burning calories and improving heart health. It works on your entire body including glutes, hip flexors, core, lungs, heart and shoulders. 

• Beginners: 1 to 2 sets of 30 reps (1 min rest between sets) 
• Intermediate: 2 to 3 sets of 50 reps (45 sec rest between sets) 
• Advanced: 4 to 6 sets of 100 reps (30 sec rest between sets) 

8. Running 

Running is the most simple yet effective exercise for burning calories, builds stamina, facilitates fat loss and improves cardiovascular health. Running precisely works on lower body muscles especially lower abdomen, thighs, glutes and calves.  

• Beginners: 3 to 4 Kms run (slow pace) 
• Intermediate: 4 to 6 Kms run (Slow to moderate Pace) 
• Advanced: 10 Kms run (slow, medium and fast paced in moderation) 

9. Bicycle Crunches  

Bicycle crunches is a classic core exercise that burns calories, builds core strength, imparts cardiovascular benefits and improves your balance and posture. This exercise mainly targets the rectus abdominis muscle i.e. the upper abs area which controls your spine flexion and gives stability to the pelvis.  

• Beginners: 1 to 2 sets of 10 crunches (1 min rest between sets) 
• Intermediate: 3 to 4 sets of 10 to 12 crunches (45 seconds rest between sets) 
• Advanced: 5 to 6 sets of 15 crunches (30 seconds rest between sets) 

10. Jumping Rope 

Jumping Rope is a high intensity and full body cardio exercise that burns fat, manages weight, improves coordination and agility. This exercise targets chest muscles, back muscles, shoulders, triceps, biceps, forearms, obliques, abs, glutes, hamstrings, quadriceps and calf muscles.  

• Beginners: Perform for 1 minutes (slow paced) 
• Intermediate: Perform for a duration of 2 minutes (increase mild speed) 
• Advanced: Do jumping jacks for 2 minutes (fast paced) 

Conclusion 

For fast and effective results, you can combine these fat burning workout exercises with a balanced diet. However, these beneficial workout tips for beginners might seem to be challenging, yet with regular practice and dedication you will see visible improvements in your weight loss journey. Always remember that by choosing the right fitness tips for beginners along with consistency and patience will ultimately help in achieving your weight management goals!