The Most Powerful Exercises For Fat Loss


If you want to burn fat, then you need to work out with the best possible training system.

This will reduce your workout time, and bring you bigger gains.

There is one simple rule to remember – use compound movements over isolation movements.

Compound functional type movements are the most effective exercises for fat loss. Why?

Fast and explosive

Because they are fast, more explosive, and work more muscle fibers during the movement. And, if the exercise involves a weight, that usually means the weight is traveling the furthest amount of distance possible (think of a snatch movement).

All in all, you will rapidly increase your gains if you switch over to compound movements.

Fire up more muscle fibers

Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the more fat you’re going to burn during recovery.

Burn more fat

This is known as the “after burn” effect. This refers to how many calories and fat your body can burn after you have completed the workout.

Science shows that even as you go about your day, your body can still burn calories if your workout was intense enough. This is hugely important for anyone who wants to maximize fat loss.

In order to ramp up this “after burn” effect, you need to train using compound movements, as they cause the greatest intensity.


Several of the best compound functional exercises:

  • Burpees
  • Mountain climbers
  • Jump lunges
  • Kettlebell swings
  • Dumbbell snatch

There are lots of other exercises also, but those listed above are some of my favorites.

Add more compound movements into your training

Increase the number of compound movements used during your workout. This will help you to get better fat loss results. You will also feel stronger and more powerful as a result.

Your training will be more intense and explosive, and you will feel the difference right away.

Start adding these movements into your training.

Sample program you can use

Here’s what I recommend…

Add a 2-3 compound movement circuit into your next training day with minimal rest periods.

For example:

1. Kettlebell Swing x 12

  • 30s Rest

2. Jump Lunge x 12

  • 30s Rest

3. Mountain Climber x 30

Repeat this circuit 3-4 times.


Use the simple concept of compound movements to increase your fat loss potential. You know why this works, and it can drastically increase your results.

You will also enjoy your workouts more, and see more muscle, and more definition as a result. If you have ever experienced a weight loss plateau, then this is may be an opportunity to get back on track.