10 Of The Best Fat-Burning Workouts You Can Do At The Gym

by | Apr 18, 2019 | Fitness

Get ready to torch it — literally! These workouts were made for burning fat ???

At Virgin Active…

1/ Kick

Duration: 60 minutes Level: Beginner

Based on martial arts, the class features a lot of kicking, punching and hopping up and down. There’s a lot of repetition so there’s plenty of time to learn the movements, which also aren’t too complex. You can go at your own pace, but the fun movements will make you want to work harder.

2/ The Grid

Duration: 30 minutes Level: Beginner to Intermediate

Classes are based on primal functional movement patterns (pulling, pushing, twisting, hingeing, lunging and squatting). You have a short amount of time to do as many repetitions of an exercise as you can before moving on to the next one. When you’ve done all exercises, you repeat the circuit from the beginner. Because the exercises are based on natural movements, beginners should pick them up fairly easily. Spend the first round just getting used to the movements, then pick up the pace on the next rounds.


3/ 24

Duration: 24 minutes Level: Intermediate to Advanced

You have 24 minutes to do 24 different exercises. The movements aren’t difficult, but if you’re a beginner you might struggle to get the hang of them in such a short period of time. There’s also the risk of improper form, which could lead to injury. But if you’re familiar with the moves, it’s a great way to push yourself and get an intense workout.


4/ Rumble

Duration: 45 minutes Level: Intermediate to Advanced

You need a base level of fitness to make it through 45 minutes of punching a bag, skipping, core work and “Rumble” intervals (whatever surprises your trainer feels like throwing in that day). If three minutes of skipping as “rest” sounds doable to you, you can look forward to an intense, but fun workout. Great for stress relief.

5/ H.E.A.T.

Duration: 30 minutes Level: Intermediate to Advanced

This high-energy athletic class has you alternating between functional strength exercises on the floor and running on a Skillmill – a self-powered treadmill. You’ll do different movements on the floor in every round, so you’ll need an existing grasp of good form for different common exercises because there isn’t much time to learn on the fly. When you hit the Skillmill, you could be running backwards, forwards or sideways and working harder than on a regular treadmill.

At Planet Fitness…

6/ Power Box

Duration: 60 minutes Level: Beginner to Intermediate

It’s based on boxing and martial arts, so there’ll be plenty of kicking and jabbing, along with cardio drills. The movements start simple and build as the class goes on, so beginners will have time to get used to them before they get too complex.

7/ Pump Xtreme

Duration: 60 minutes Level: Intermediate to Advanced

Explosive movements are a fast track to burning fat and this workout is based on them. You’ll do a mix of body-weight movements and exercises with a barbell, so you need some familiarity with weight training – barbells can be clumsy things.

8/ Fit X

Duration: 30 Minutes Level: Intermediate to Advanced

You’ll need a base level of fitness for this class, which is designed to take cardio to the next level. Expect functional exercises with lots of explosive movements to spike your heart rate.

Functional movements and equipment are great for torching fat and building lean muscle.

Functional movements and equipment are great for torching fat and building lean muscle.

At Any Gym…

9/ Spinning

Duration: 45-60 minutes Level: Beginner to Advanced

It’s a golden oldie, but the emphasis is on golden. The combination of sprint training and hill climbs you do in a spinning class can do wonders for burning fat, but don’t be afraid to push yourself. The cool thing about spinning is that you can go at your own pace, but that can also be the downside. It’s only 60 minutes of your day – give it horns and reap the benefits.

10/ Boot Camp

Duration 30-45 minutes Level: Beginner to Intermediate

The exercises you’ll do in a typical boot-camp class are functional, creative and fun. Often they’ll incorporate games, like dividing into pairs and chasing your partner around the studio or seeing how many push-ups you can do while your partner holds a plank. The result is that you end up working harder because your focus shifts to achieving something, rather than just getting through the exercise.

At Home…

Research shows that high-intensity intervals are most successful for burning fat. That means working close to your max effort, dropping your heart rate, then going all out again. And repeating that pattern for twenty minutes to half an hour. Get an intense workout at home with this workout by trainer Aneeka Buys, which uses only a (full) water bottle and a sweat towel.

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