3 Exercises That Will Help You Smash Your Fat Loss Goals

If you’re looking to shed those excess pounds and achieve a healthier lifestyle, you’ll need to exercise regularly.

Although diet and avoiding overeating or consuming too much of the wrong types of food is obviously crucial, incorporating regular physical activity is equally essential for burning fat, boosting metabolism and improving your overall fitness levels. 

But while all exercise is beneficial, some types will help you burn fat much faster than others. Here we’ll be exploring three of the best exercises that are renowned for their fat-burning potential.


Squats are a fundamental compound exercise that, when done properly with the correct form, target multiple muscle groups at the same time, including the quadriceps, hamstrings, glutes and core. 

To perform a squat, stand with feet shoulder width apart, lower your body by bending your knees and hips, keeping your back straight and bend your knees until your thighs are parallel to the ground. 

As well as requiring a large amount of energy to perform, squats not only enhance lower body strength and muscle tone but also stimulate metabolism, leading to increased calorie expenditure and fat burning. 


Like squats, deadlifts are another compound exercise that primarily targets the posterior chain muscles, including the hamstrings, glutes, lower back and traps. 

One of the biggest issues people have with deadlifts is poor form, which can lead to injuries. So to avoid this and ensure you get the most from performing this exercise, you’ll need to ensure you do them correctly.

To execute a deadlift, stand with feet hip width apart, grip the barbell with hands shoulder width apart and lift the weight by extending your hips and knees while maintaining a neutral spine. 

Deadlifts are renowned for their ability to build strength and muscle mass, but they also promote fat loss by engaging multiple muscle groups, expending energy and elevating your heart rate. 


Sprints are a high-intensity cardiovascular exercise that involve short bursts of maximal effort followed by brief recovery periods. 

Whether performed outdoors or on a treadmill, sprints are incredibly effective for burning a high amount of calories and accelerating your fat loss. 

When you sprint, this engages fast-twitch muscle fibres, elevates heart rate and stimulates the production of growth hormone, all of which contribute to increased calorie expenditure and enhanced fat metabolism

Additionally, sprints improve cardiovascular health, boost anaerobic capacity and promote lean muscle development, so there are multiple benefits to be had from this exercise.

So try to incorporate sprint intervals into your cardio routine to ramp up calorie burn and maximise fat loss.

So those are three exercises that are great for losing weight and gaining muscle mass. 

As mentioned already, you’ll also need to ensure you’re consuming the right diet if you want to hit your weight loss goals. A great way to ensure you’re following a balanced diet and not going overboard with your calorie intake is with a good meal prep service. 

By providing healthy, nutritious meals right to your front door, our meal preps ensure you get all the goodness you need in your diet.