Best Fat-Burning Weight Lifting Exercises

Are you tired of spending hours on the treadmill without seeing any significant changes in your body? Are you looking for a more efficient way to burn fat and build muscle? If so, weightlifting may be the answer you've been searching for.

Contrary to popular belief, weightlifting isn't just for bodybuilders and fitness enthusiasts. Incorporating weight-lifting exercises into your workout routine can help you shed unwanted fat, boost your metabolism, and improve your overall health.

In this article, we will be exploring the best fat-burning weight-lifting exercises that you can add into your workout routine. We have curated a list of exercises that are easy to perform, require little or no equipment, and can be done at home or the gym.

So, if you're ready to take your weight loss journey to the next level and see real results, join us as we talk about the best fat-burning weight-lifting exercises that will transform your body and make you feel confident and strong in your skin.

Table of Content

Introduction

Table of Content

Top 10 Best Fat-Burning Weight Lifting Exercises

• Dumbbell Snatch

• Deadlifts

• Farmer’s Carry

• Kettlebell Swing

• Walking Lunge

• Barbell Bench Press

• Barbell Back Squat

• Turkish Getups

• Dumbbell Step-Ups

• Thruster

Conclusion

Top 10 Best Fat-Burning Weight Lifting Exercises

1. Dumbbell Snatch

Dumbbell Snatch is a compound exercise that targets multiple muscle groups, including your legs, glutes, back, shoulders, and arms. It's a great exercise for building strength and power, as well as improving your overall conditioning. The reason why it's on the list is because it's a highly effective exercise for burning calories and losing fat. It also helps to improve your coordination and balance.

How to do a Dumbbell Snatch

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

• Lower the dumbbells to your sides, with your arms straight and your palms facing your body.

• Keeping your back straight, quickly pull the dumbbells up to your shoulders, bending your elbows as you do.

• From this position, quickly push the dumbbells overhead, fully extending your arms.

• Slowly lower the dumbbells back down to the starting position.

2. Deadlifts

Deadlifts are one of the best exercises for building overall strength and power. They target your entire back, glutes, hamstrings, and core muscles. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your posture and reduce back pain.

How to do a Deadlift:

• Start by standing with your feet hip-width apart, and a barbell on the floor in front of you.

• Bend your knees and hinge forward from your hips, keeping your back straight.

• Grasp the barbell with an overhand grip, just outside of your legs.

• Lift the barbell up by pushing through your heels and squeezing your glutes.

• Keep the barbell close to your body.

• After returning to position, repeat exercise.

3. Farmer’s Carry

Farmer’s Carry is a functional exercise that targets your grip strength, core stability, and overall strength. It involves walking while holding heavy weights in your hands. The reason why it's on the list is because it's a highly effective exercise for burning fat and building muscle. It also helps to improve your posture and grip strength.

How to do a Farmer's carry

• Grab a pair of heavy dumbbells or kettlebells, one in each hand.

• Stand tall with your feet shoulder-width apart, and your core engaged.

• Hold the weights at your sides, with your arms straight.

• Walk forward, maintaining a neutral spine and good posture.

• Walk for the desired distance or time.

• Be sure to engage your core and glutes throughout the movement.

4. Kettlebell Swing

Kettlebell Swing is a full-body exercise that targets your legs, glutes, back, shoulders, and core muscles. It's a great exercise for building strength, power, and endurance, as well as burning fat. The reason why it's on the list is because it's a highly effective exercise for building functional strength and improving your overall conditioning.

How to do a Kettlebell Swing

• Stand with your feet hip-width apart, holding a kettlebell with both hands.

• Hinge forward from your hips, keeping your back flat and core engaged.

• Swing the kettlebell back between your legs, then explosively swing it forward to shoulder height.

• As the kettlebell swings forward, stand up tall, squeezing your glutes at the top.

• Let the momentum of the kettlebell swing it back between your legs again, then repeat.

5. Walking Lunge

Walking Lunge is a great exercise for building lower body strength and stability. It targets your quads, glutes, hamstrings, and core muscles. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your balance and coordination.

How to do the Dumbbell Walking Lunge

• Start by standing with your feet hip-width apart, and hold a dumbbell in each hand, resting at your sides.

• Step forward with your right leg, and lower into a lunge, until your right thigh is parallel to the floor.

• Push off your right foot and return to standing.

• Step forward with your left leg and repeat the lunge.

• Continue walking forward, alternating legs with each lunge.

6. Bench Press

Barbell Bench Press is a classic exercise for building upper body strength and power. It targets your chest, shoulders, and triceps. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your posture and upper body strength.

How to do the Barbell Bench Press:

• Start by lying on a flat bench, with your feet flat on the floor.

• Grab the barbell with an overhand grip, just outside shoulder-width apart.

• Unrack the barbell and bring it over your chest, with your arms fully extended.

• Lower the barbell until it's just above your chest, then press it back up to the starting position.

• Keep your back flat on the bench and your core engaged throughout the movement.

7. Barbell Back Squat

Barbell Back Squat is a compound exercise that targets your legs, glutes, and core muscles. It helps to build lower body strength and power, as well as improving your overall conditioning. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your posture and reduce back pain.

How to do the Barbell Back Squat:

• Start by standing with your feet shoulder-width apart, toes pointing slightly out.

• Hold the barbell on your upper back, with your hands about shoulder-width apart.

• With your back straight and core engaged, push your hips back and bend your knees.

• Lower yourself down until your thighs are parallel to the floor.

• Pause at the bottom, then push through your heels to stand back up.

• Keep your head up and chest proud throughout this movement.
  

8. Turkish Getups

Turkish Getups is a full-body exercise that targets all major muscle groups, including your core, shoulders, legs, and glutes. It helps to improve your flexibility, balance and coordination. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your overall conditioning.

How to do the Turkish Get-up

• Start lying on your back, holding a kettlebell in your right hand.

• Bend your right knee and place your right foot flat on the floor.

• Roll onto your right elbow and press the kettlebell overhead with your right arm.

• Push up to a tall kneeling position, still holding the kettlebell overhead.

• Stand up, keeping the kettlebell directly overhead and your arm locked out.

• Reverse the movement to return to the starting position.

9. Dumbbell Step-Ups

Dumbbell Step-Ups is a great exercise for building lower body strength and stability. It targets your quads, glutes, hamstrings, and core muscles. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your balance and coordination.

How to do the Dumbbell Step Ups

• Stand in front of a step or bench that's about knee-height, hold a dumbbell in each hand.

• Place your right foot on the step and step up onto it.

• Push through your right heel to drive yourself up, until your left foot is on the step too.

• Step back down with your right foot, and then repeat the movement, leading with your left leg.

• Be sure to keep your core engaged and your back straight.
  

10. Thruster

Thruster is a compound exercise that combines a squat with an overhead press. It targets multiple muscle groups, including your legs, glutes, shoulders, and triceps. The reason why it's on the list is because it's a highly effective exercise for building muscle and burning fat. It also helps to improve your overall conditioning and functional strength.

How to do the Hip Thrust

• Start by lying on your back on a bench or mat, with your knees bent and feet flat on the floor.

• Place a barbell or weight plate across your hips.

• Keeping your core engaged, push through your heels and lift your hips up until they're in line with your knees.

• Pause at the top, then lower yourself back down under control.

• Keep your glutes and hamstrings engaged throughout the movement.