13 Best Fat Burning Workouts for Females

You want to look better than you do right now. Right? You know you can look a lot better if you burn that extra fat from your body. We all have some unwanted fat that we need to get rid of, it only needs effort and patience.

If you really want to lose weight fast you need to push yourself and get your muscles to work with new movements.

Below are 13 fat burning workouts for a female that can help you start shredding fat off your body in all areas.

13 Best Fat Burning Workouts for Females

1. Burpees Exercise

The burpee is a full body strength training exercise and with the ultimate burpees challenge, you will work your arms, chest, quads, glutes, hamstrings, and abs. After a few reps of burpees, your legs should feel a little bit tensed.

Since burpees are high-intensity full body workout, they burn a lot of calories. Burpees CrossFit gets your heart rate up so fast and is a great way to get in shape quickly.

2. Jumping Lunges

Jumping lunges helps you run faster, jump higher and burn more calories. During jump lunges, CrossFit your focus should be on the speed and height of your jump.

Jump squats help develop and improve lower body strength and power, as well as challenge dynamic stability and coordination.

3. Jackknife Crunches

When you do a basic jackknife crunch, you are using nearly a dozen muscles. You also use your obliques, and muscles throughout your thighs, gluteus, chest and calves to complete the jackknife exercise.

If you want more challenge, you can grab a stability ball. Your upper and lower back also benefits from this move.

4. Lunges with Reverse Leg Raise

Lunges and squats are the best fat burning moves but adding variation to these classical exercises can benefit a lot more than you can think.

This exercise does wonder for shaping and toning those jiggly belly and thigh areas even without using weights. If you want more lunges benefits, you can speed up the game by performing lunges with weights.

5. Jumping Squats

Jump squats increase your power, improve upper and lower body strength, and burn calories faster than regular squats.

Also, jump squats benefits include the flexibility gained in your ankles and hips from the fluid motion of a jump squat that will help prevent injuries.

6. Push Ups

Pushups are known as a fast and effective workout for improving strength. They can be done from anywhere, anytime and don’t require any equipment.

Pushups for beginners can be a little tough but with patience and focus, you can achieve pretty much everything.
Pushup benefits include burning fat, toning muscles, and improving stability and flexibility.

7. Side Planks with Leg Raises

This is a full body exercise you can do anywhere, it targets your overall muscles and tones your body by getting rid of that extra fat.

Plank Raises improves your posture and stability, trims down body fat and boosts your metabolism.

You can also try Russian Twist which strengthens the oblique muscles on the sides of your abdomen, a strengthened abdominal muscle helps to get a good posture.

8. Lateral Jumps

Lateral plyometric jumps are advanced exercises that can be used to generate power and stability. Lateral side jumps help you burn overall fat quicker because of their high intensity and a large number of calories that are burned.

There are different variation like tuck jumps are a great High-intensity exercise move as they burn extra calories in less time and alternating jump lunges helps develop and improve lower body strength and power, as well as challenge dynamic stability and coordination.

9. Mountain Climbers

While sit-ups, crunches, planks, and others strengthen, and tone muscles, mountain climber workouts burn fat, as well.

It is a great and intensive cardio exercise. Besides burning more calories, mountain climbers exercise benefits include improving your mobility, coordination and your overall cardiovascular health.

It works several joints and muscles at the same time, from your neck down to your feet. In particular, mountain climber abs workout targets your triceps, back, hip flexors, quads, and hamstrings.

10. Jumping Jacks

The exercise improves your stamina and is a great exercise for the cardiovascular system.

Depending on your current weight and the intensity of the exercise, you can burn anywhere between 100-200 calories by doing jumping jacks workout.

There are a lot more jumping jack benefits, you will start to feel better, healthier, and stronger. You will definitely see a change in how your body reacts to stress. These are the best fat burning workouts for females.

11. V Crunches

It is a strength-based exercise that utilizes your body weight to isolate the core area. V Crunches benefits include burning calories, strengthening back muscles and challenging your entire core.

Reverse crunches are a strength training exercise that can help you tone and tighten muscles to define a flat belly.

12. Rope Jumping Exercise

Jump rope workout for beginners is not a tough job, because jumping at a very moderate rate can burns 10 to 16 calories in a minute.

Skipping is a great high-intensity cardio as you can do skipping rope for weight loss to shed those extra calories. Skipping rope benefits includes muscles toning, improves bone density, agility and balance.

13. Rope Pull Exercise

The core is stabilized and strengthened through repetitive rotation and anti-rotation involved in the basic rope exercises.

There’s no better way to increase your pulling power than by using a rope pull exercise machine. These rope workout benefits include more than just losing fat, it makes you flexible and strong.


Is losing weight beneficial?
If you’re overweight or obese, losing weight can reduce your risk of some potentially serious health problems.

Most people who need to lose weight can get health benefits from losing even a small amount of their weight if they keep it off.

What are the weight loss benefits?
When you form a routine around preparing healthy meals and fitting in daily workouts, it tends to flow over into other areas of your life.

Committing to the gym may have pushed your body to the place it is now, but it also enhanced your mental fitness. Research shows that losing 5% of your body weight can help you sleep better and longer throughout the night.

Is fat dangerous for health?
Overweight and obesity may increase the risk of many health problems, including diabetes, heart disease, and certain cancers.

If you are pregnant, excess weight may lead to short- and long-term health problems for you and your child.

Benefits of weight loss?
Losing weight does more than give you an excuse to buy new clothes.

Dropping just 5 to 10% of your body weight can improve your overall health and reduce your risk for chronic conditions like heart disease and diabetes.

What is the correct weight for females?
A woman who is 5’4”, her weight should be between 108 to 132 pounds.

She is considered overweight if she weighs between 145 and 169 pounds. She is considered obese if she weighs 174 pounds or more.

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