5 Fat Burning Strength Exercises

Maintaining a healthy lifestyle can be quite troublesome for working individuals, but don’t let that stop you from focusing on your fitness goals. An average individual requires 30 to 45 minutes of physical activity on a daily basis to keep the body’s fat-burning machinery in order. We have compiled a list of 5 terrific exercises that can be performed at work or at home without the use of any equipment.

Jumping Jacks

Jumping jacks is a structural exercise that requires you to raise your arms in motion while spreading your legs wide, to complete the exercise you need to realign your legs back to your starting position while bringing back your arms to rest state. Ensure that your knees are bent slightly during the exercise to reduce impact. Click here to see the exercise in motion.
On average, adults burn 100-200 calories by doing 100 jumping jacks.


Squats are a full body workout that is great for your glutes and butt. To perform squats, stand with your legs spread wide towards shoulder length and in one swift motion while pushing your butt back, sit down to stress your lower thighs while keeping your hands outward to maintain the balance, return to your original position to complete the exercise.

Squats are an intensive exercise that stresses your lower body to the fullest. Click here to see the exercise in motion.
On average, adults burn 120-160 calories by doing squats for 10 minutes.


Lunges are a fantastic fat burning exercise for your legs, to start, keep your torso upright while standing tall, next step forward with one leg and bend to create an alignment, where your front leg is bent at the knee and your back leg is in line with ground. Come back to the upright standing position to finish the exercise.

Lunges should be performed with alternate leg shifts for optimum performance. Make sure you stretch out very well before you do this exercise. In fact, you may not want to do this exercise in the winter – well, unless your body is good and warm. You do not want to pull a hamstring. Click here to see the exercise in motion.
On average, adults burn about 140 calories by doing lunges for 15 minutes.


Pushups can be an intimidating exercise at first but with enough practice, you can perform the sequence with ease. To begin, face down on the floor with both your palms pushing away from the ground, with only your legs and palms for support, press down your entire body towards the ground with your chest and push back up with your palms acting as resistance to complete the exercise. Click here to see the exercise in motion.
On average, adults burn about 50-100 calories by doing pushups for 10 minutes.


To perform crunches, lie down on your back on a mat, next bend your knees while keeping your back and head rested. Now with your hands behind your head, try to bend your torso in a motion as if you were trying to reach your knees with your nose. Reach as far as you comfortably can and release back to rest state.

Crunches are effective for burning fat. They are effective at making you look better on the beach or when you are swimming. Click here to see the exercise in motion.
On average, adults burn about 60-100 calories by doing crunches for 15 minutes.

Fitness is a matter of mind over body! Convince your mind to make the change to a healthier lifestyle.


Written by Benjamin Roussey for bodono.

Benjamin Roussey is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. His bachelor’s degree is from CSUS (1999) where he was on a baseball pitching scholarship. He has an MBA in Global Management from the Univ. of Phoenix (2006) where he attributes his writing prowess. He has worked everywhere from small businesses to large corporations, and also for public agencies. He has lived in Korea and Saudi Arabia where he was an ESL instructor. He misses Saudi food and living in Korea. Benjamin has a tremendous work ethic and is quite focused. Now he writes professionally for several clients that covers one sector of our economy to another. Currently he lives in the Phoenix area after living in Cabo San Lucas, MX for 3 years. He enjoys sports, movies, reading, and current events when he is not working online: