Spot training or reduction , as it is commonly referred to, is the myth that you can workout one portion of the body to lose the fat in that spot. Not every fat burning workout is created equal. When many trainers think of exercises to torch through fat, they tend to focus on intensive metabolic moves—think high energy moves like burpees, slams, battle ropes, and the like.

But there are other exercises that can work, too. Heavy loaded multi-joint movements like squats and deadlifts challenge multiple muscle groups, which both helps you to build more muscle and expend more energy, burning fat.

Add these fat burning exercises to your training plan to get on the right path. The classic go-to fat burner for trainers, burpees are almost a rite of passage for just about anyone looking to break a sweat. You'll drop to the floor, push back up, and jump for one rep, then keep working.

Just make sure you don't overdo burpees. Stick with sets of 10 at a time at most to start, and if you have any upper body issues, try these scaled variations. If you think jump ropes are only for kids on the playground, you don't know skip.

The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential. Start off by perfecting your speed skipping form for short periods, two minutes at most.

Once you master the basics, there's a whole world of jump rope moves and workouts open to you. Try out some high intensity interval HIIT routines with the rope and jump into even more fat torching benefits.

Med ball slams are the perfect exercise for your crappiest days. You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible. Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down.

Catch the ball as it bounces back to your chest and repeat. Just make sure to keep your body under control, since there's no need to make your day worse with bad form. Heavy loaded back squats are a cornerstone of weight room workouts for a reason: there are few more reliable methods of building lower body strength.

But the compound exercise is also a fat burner, since you're engaging multiple major muscle groups and expending lots of energy to move the weight.

Make sure that you stay smart when you squat. For maximum fat-burning potential, employ proper form by engaging your core, hitting an appropriate depth for your own mobility to parallel or just below , and working slowly through each rep.

Pare down technically challenging Olympic lifts to dumbbell movements like the snatch to challenge your coordination, build strength, and of course, burn fat. You'll also hone explosion and athleticism while keeping your shoulders safe.

The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips. Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath.

Another big, bad, heavy lift that doubles as a fat burner is the deadlift. The multi-joint exercise gets the whole body involved, particularly the posterior chain and lower body, and the effort it takes to move the weight off the floor kick starts your metabolism. You'll get the most benefits from deadlifts if you're performing the exercise with big loads the right way.

That means you engage your core to help stabilize your spine, you use your glutes and hamstrings to power the weight off the floor, and you're moving slowly and deliberately through each rep.

Swings are a super versatile exercise that can build lower body size and strength as you incinerate fat. The key is using your hips to drive the movement—your arms are only there to hold the handle of the weight.

Make sure that you're still in the right position when you swing. You shouldn't be squatting and raising the weight; instead, keep your knees slightly bent, hinge at the hips, and keep your head in a neutral position to keep your spine aligned properly. Loaded carries are so simple that the exercise might seem too obvious to be an effective fat burner—but anyone who has been forced to lug a set of dumbbells or even a heavy load of groceries for a long walk can attest to how quickly the weight becomes a burden.

Posture is key here—grip your handles tightly, engage your glutes and core, draw your ribcage in, keep your gaze ahead, and make sure that you don't allow your shoulders to slouch forward as you step.

Battle ropes are an implement that have become infamous thanks to the high-intensity workouts for which they're often employed. The routines challenge you to use your whole body to swing, slam, and shake the implements while squatting, lunging, and jumping—so you're going to ramp up your heart rate and burn through fat.

Crawls are another simple, deceptive means to hone your strength, mobility, and athleticism while burning fat. The movements are so effective because you're getting your whole body involved.

Like some of the other exercises on this list, crawls are only truly effective when your spine in a safe, neutral position. Focus on bracing your core and moving with a purpose—a bear crawl should never be a brainless gallup for speed if you actually want to reap the benefits.

The lunge is a gold standard leg exercise that challenges you unilaterally—you'll work just about every muscle in your leg, and once you get walking, you'll up your heart rate, too. Keep posture a priority as you lunge, especially if you load up the exercise with weight.

You'll get more out of the movement by engaging your core, keeping your chest up and your gaze forward, and driving up into the next step. If you're low on space, try alternating reverse lunges. Thrusters with barbells are a CrossFit staple for challenging WODs, but you can use dumbbells to make the exercise work for your fat burning goals.

The move has multiple components, so make sure that you're doing everything properly. You're essentially combining a front squat with a push press—for the best results, emphasize the depth in the squat, then explode up to drive through the top of the press.

This exercise should be familiar to anyone who's taken a HIIT class, for good reason. Mountain climbers are a solid method to push your heart rate up while honing your abs and athleticism, too. Add to cart. With this plan you burn those calories, build up your endurance and take your fitness to the next level!

Take your workouts anywhere with the exclusive Bliss App which connects to your Apple Watch to help track all your results! You'll also receive brand new workouts every 4 Weeks to keep you motivated. This program is great for those starting their fitness journey, those who have limited time to workout and anyone who doesn't have a lot of equipment!

Instructional videos for each exercise, to teach you the proper movements and positions. Set Macros plus our macro guide to learn the simple basics of eating right, what macros are.

Why we count them AND our top 20 recipes in our exclusive Bliss Mini Cookbook to help you achieve your goals. Plus you are able to track all of your food directly in our app! It's as easy as taking a photo of your food!

Access to the Exclusive Bliss Squad Community with hundreds of women from around the world. Your very own Bliss Hype Girl a certified personal trainer to help you with your journey, the entire way through.

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