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The 10 Best Fat-Burning Exercises for Women

Renee Porcelli

Renee received a Bachelor of Science degree in Physical Education with a concentration in Exercise Science; she is also a Certified Functional Strengt...

Renee received a Bachelor of Science degree in Physical Education with a concentration in Exercise Science; she is also a Certified Functional Strengt...

Aug 10 10 minutes read

There is an incredible female movement going on at DSC!

It is allowing women to step out of their comfort zone and into a world of better confidence, strength, and fitness. 

It is helping women from a variety of fitness backgrounds get into a consistent workout routine. It is here to help women improve their diet and feel their best after a long, stressful few months of quarantine. 

That movement is our 4-Week Intro to Fitness Program for Women.

Our Intro to Fitness Program for Women is specifically designed to help women get their health and fitness routine started with the support and guidance of our coaches, program, and incredible community. 

A major piece of the success of our members and program lies in the exercises we complete during our workouts.

Not all exercises are created equal and not all exercises are right for all levels.

The key to longterm fitness success is starting with the exercises that work for your level, ability, and injury history. Here at DSC we choose exercises that allow our women to be immediately successful. They are low impact, perfect for beginners, but deliver incredible long-term results.

Today we're covering the best fat-loss exercises for women. The best part about these exercises is that they don't involve 30+ minutes of boring cardio. They are fun, results-driven, and improve a variety of fitness areas well-beyond just fat-loss.

The best fat-burning exercises: 

  • Involve multiple body-parts 

  • Build muscle, tone, and better overall fitness

  • Elevate your heart-rate, burn calories, and shred fat

  • Improve core and total-body strength

  • Build confidence

  • Reduce injury, aches & pains

  • Improve the ease of daily life and activities

To get you started, we are covering our 10 favorite fat-burning exercises for women. 

What we love most about these exercises is that they are joint-friendly/low impact and GREAT for all levels! Enjoy!

1| Kettlebell Head-Cutter

The head-cutter is certainly one our favorite total-body cardio and strength exercises. 

It taxes your shoulders, legs, and abs, while burning some serious calories and getting your heart-rate sky high.

You will LOVE these!

Key points:

  • Start feet shoulder width apart with kettlebell (KB) between feet

  • Keeping chest tall, push hips back into deadlift position

  • Drive through heels to lift KB

  • As the KB comes up, pop it up and catch it at chest level

  • Drop into squat by sitting back and pushing knees out

  • As you come out of squat, press KB overheard 

  • Exhale as you press KB

  • Start with 10 reps followed by 1:00 of rest for 5-8 rounds

New to the KB head-cutter? Start with an 6-8kg (12-16lb) kettlebell.

2| Mountain Climbers

We love mountain climbers for all of our members but they are especially great for members with bad knees and low backs. 

When done correctly, the plank position builds great core strength while the fast paced leg action really gets that heart-rate up!

Key points:

  • If new to the mountain climber, start with hands on bench or table vs. the floor

  • Maintain a stable upper-body plank position throughout

  • Keep hands placed directly under shoulders

  • Quickly bring one knee forward at a time, while keeping the back leg straight

  • Start with :15 of work followed by :45 of rest for 6-10 rounds

New to the mountain climber? Start with your hands up on an elevated surface like a bench, shown below and focus on a controlled march of your legs.

3| Med Ball Slams

One of our favorite forms of cardio is medicine ball work.

Med Balls work well with all of our members, especially members who come to us with some kind of joint pain. We like these especially for our members with lower-body and/or low-back issues. 

Get some aggression out and get ready to sweat!

Make sure to use the big, soft med balls shown in the image above. The hard rubber med balls bounce back high and quickly and can be dangerous.

Key points:

  • Get as tall as possible and reach ball high overhead without leaning back

  • Slam ball right in front of feet 

  • Finish slam in low squat position

  • Exhale as you slam

  • Catch and repeat as fast as possible

  • Start with :20 of work followed by :40 of rest for 6-10 rounds.

New to the med ball slam? Start with a 4-8lb med ball.

4| Kettlebell Swing

Kettlebell (KB) swings are a staple for many of our members. 

The dynamic, fast paced motion makes the swing a great exercise for getting your heart-rate up and burning calories. 

The majority of the work comes from your hips, hamstrings and glutes, making the swing a great choice for individuals with bad knees, feet and ankles. 

The hamstrings and glutes are two of the most important stabilizers of the knee, so strengthening these two muscles is a must for improving knee pain. 

Checkout out the video below on avoiding the 3 most common kettlebell swing mistakes:


Key points:

  • Before trying the KB swing, be sure to master the Kettlebell Deadlift first

  • Make sure all the work is done through your hips

  • Keep posture strong and tall throughout 

  • Start by softening your knees and swing the bell behind you while keeping posture proud and shoulders back

  • Keep the back of your wrists as high as possible toward your butt

  • Keeping your arms loose, aggressively stand up, straighten knees, and squeeze your butt

  • This will get the bell moving to about stomach/chest height

  • Exhale and finish tall

  • Start with 8-10 swings followed by :30-:45 of rest for 6-10 rounds

New to the KB Swing? Start with an 8-10kg (16-20lb) kettlebell. 

5| Skierg

One of our member's favorite newer toys at Dynamic are the Skiergs.

These are a fantastic low-impact exercise that work your abs, lats, legs and triceps, while getting your heart-rate way up!

Key points:

  • Start tall with hands overhead

  • Initiate movement by simultaneously pulling handles back and down and sitting into squat

  • Keep abs tight throughout

  • Finish low with handles behind your hips

  • Exhale as you pull down

  • Start with 5-10 sets of :20 of work followed by :40 of rest

6| Sled March

The sled push is a crowd favorite among our Women's Group members!

It builds tremendous amounts of lower-body strength and really gets your heart-rate up, making this my #1 exercise for fat-loss!

You're going to feel those legs working big time!

Key points: 

  • Keep arms straight and a straight line from head to back foot

  • Keep body leaning at 45 degree angle 

  • March forward one step at a time keeping head and upper body still

  • Start with 3-5 reps of 15-25yd march with :30-1:00 rest between reps

New to the sled march? Start with 45-90lbs of weight on the sled.

7| Burpee

The burpee is one of the most popular fat-burning, cardio drills on the planet and rightfully so -- they are tough and tax the entire body. 

The tough thing about burpees is that they require a great deal of mobility. 

For many, getting down to the floor can be a problem and can cause pain. For our members who do not have the ability to complete the full burpee, we simply shorten the range-of-motion by having them complete the movement off a bench rather than all the way to the floor. 

Win, win!

Key points:

  • Start tall with feet under hips

  • Bend from the waist and bring hands to floor

  • Keeping weight in hands, kick feet back to plank position

  • Add push-up if possible

  • Do not let hips sag when kicking legs out

  • Bring feet back in, stand up, jump and reach

  • Start with :15 of work followed by :45 of rest for 6-10 rounds

New to the burpee? Start by using an elevated surface like a bench, shown below. This how we start our new members with the burpee.

8| Bike Sprints

Bike sprints are the ultimate joint-friendly cardio exercise. 

They allow our members with aches and pains to train at a very high intensity, while keeping the stress off their injuries. 

They are great for bad backs, shoulders and knees. 

Sprints are also more fun and burn more calories than traditional low intensity, long duration bike rides. These are tough!

Key points:

  • Set seat height of bike so there is a minimal knee bend when pedal is all the way down

  • Keep bike resistance minimal if on spin bike

  • Start with a 5 minute warm-up at medium intensity

  • Complete 6-10 rounds of :15 sprint followed by :45 rest

9| Battling Ropes

Battling ropes might be our member's favorite cardio exercise. They are especially great for anyone with lower-body or back pain as all of the work is done through the arms, shoulders and core. Not only are they tough but they are a LOT of fun! 

Key points:

  • Stay in a low, athletic position throughout

  • Using just your arms, make quick and even waves with the ropes

  • Keep the ropes moving together or alternate arms

  • Start with :15 of work :45 of rest for 6-10 rounds

10| Rower

Looking for a fantastic total-body cardio exercise? Enter the rowing machine. 

These are great for burning fat as they work your entire body from your legs to your shoulders and burn a ton of calories. 

Don't let the seated position fool you.. these will make your leg muscles WORK! 

Key points:

  • Start in seated position with knees bent and arms extended

  • Initiate movement by pushing through your feet and driving your body back

  • Finish movement with legs extended and arm handle pulled into chest

  • Think "legs push, arms pull" and keep it one smooth motion

  • Exhale as you pull

  • Return to starting position by extending arms and bending knees

  • Start with :30 of rowing followed by :30 of rest for 6-10 rounds

Ready to get your fitness routine started?

Join our 4-Week Intro to Fitness Program for Women starting August 17th!

This program is specifically designed for beginners and women ready to get back into a consistent workout routine.

Our program includes:

  • Unlimited workouts (here at DSC or online from your home) (perfect for beginners)

  • Easy to follow nutritional guidance

  • Fat-loss meal plans

  • Private online community page

  • Support and results!

Click below to reserve your spot!

Our 4-Week Intro to Fitness Program starts Aug. 17th!

4-weeks of commitment, support, guidance, and RESULTS!

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