Oct 23rd 2023 | Recent Posts Jay Honstetter

Top Exercises for Burning Fat

Burning fat, losing weight, and slimming down are at the top of many people’s lists when beginning a new workout routine, but knowing what exercises work best and creating a program that focuses on shedding unwanted body fat can be a challenge, especially for newcomers. But a good combination of exercise, diet, and supplementation goes a long way if you stick to it, and incorporate all the right workouts.

We recently shared some advice about supplements in our TOP SUPPLEMENTS FOR LOSING WEIGHT blog post to help you get started. From Confidence™ Whey Isolate to Fiber Shred™, JBN has all the supplements you need to get the most out of your fat-burning routine. But we want to ensure you are doing everything you can to meet your goals.

Here are some of the best exercises you can do to shed those unwanted pounds, eliminate body fat, and get into the best shape of your life:

Walking, Jogging, and Running

Walking is a great, low-impact way to begin your fat-burning journey. It’s especially great for beginners because it’s easy to do, and requires limited stress to your body. Try to get in four days of 30-minutes sessions a week for best results.

As you get more comfortable with walking you can begin moving on to jogging and/or running. Jogging and running are known for burning belly fat, which is not only great for weight loss but also for reducing risk for chronic diseases. Try aiming for three to four days of running a week, for 20-30 minute sessions.

Weight Training

Lifting weights is a great way to burn fat. Not only does it burn calories fast, but it also improves metabolism which means you burn more calories even when resting. Your body also continues to burn fat immediately after a workout for some time, making it the ideal workout for shedding unwanted pounds. In addition to these benefits, you’ll also build muscle and become stronger.


While it may not sound like the go-to exercise for losing weight, yoga actually burns lots of calories and teaches mindfulness - a technique for reducing stress, which ultimately reduces cortisol levels and helps improve metabolism. It also improves balance and flexibility.


Since it doesn’t impact your joints quite as hard as many other workouts, swimming is a great exercise for anyone who wants to lose weight. From the breaststroke to the backstroke, swimming anywhere from 15 minutes to an hour will burn calories, shed fat, and keep you in shape. You can also participate in swimming aerobics, and any swim workout to meet your goals.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a great way to burn fat, and it’s easy to incorporate into any routine. Alternate between short bursts of intense exercise with short periods of recovery time - performed anywhere from 10-30 minutes using ratios like 30 seconds to 60 seconds, or 30 to 40 depending on your comfort level. This can be applied to any workout from cycling to running to lifting weights. This helps burn extra calories, build muscle, shed unwanted pounds, and improve cardiovascular health. It can also increase EPOC (excess post-exercise oxygen consumption) allowing you to continue burning calories long after your workout is finished. Check out our Benefits of High Intensity Interval Training blog post to learn more about HIIT.

Be sure to check out the JBN website for our many supplement options, join our mailing list, and read our blog for other tips and tricks to get the most out of your workouts!

And please remember, before making any significant changes to your diet or exercise routine, to always consult with a medical professional first!

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