The busy man’s fat-burning workout

When it comes to losing weight and getting healthy the number one question is often how long will it take. If you’ve ever asked “how to lose weight fast for men” we’ve got some tips and tricks for you.

We’ve got a fat-burning workout or a collection of fat burning exercises to help you answer the question of how to lose weight fast for men. We also have a few extra tips to get you to your weight loss goal.

How to lose weight fast for men with this fat-burning workout

Jumping Jacks

• Starting in a standing position with your arms resting at your sides.
• Slightly bend your knees.
• Jump your legs out so they’re a little more than shoulder-width apart whilst you thrust your arms out and over your head.
• Return your body to your starting position and repeat for 30 seconds of continuous jumping.

Burpees

• Standing with your feet shoulder-width apart.
• Now in one fluid motion:
  • Lower into a squat.
  • Place your hands on the ground in front of your feet.
  • Jump your feet back into a plank position.
• In a sort of reverse, you then jump to return your feet near your hands.
• Using a massive push from your hands, complete a powerful jump straight up into the air.
• Repeat.

Increase the challenge by adding a push-up when you’re in the plank-like position.

For beginners, do a squat thrust for lower impact: This is a move similar to a burpee; without the explosive jump at the end, you simply stand up.

Squat Jumps

• With your feet shoulder-width apart, lower your body into a squat position. This is where you have your back, the upper body stays lifted, and the hips and butt lower down to the ground as if you’re sitting in an imaginary chair.
• Keep your core tight and launch into an explosive jump.
• Land lightly on your feet and immediately lower into a squat again.
• Repeat.

Side Planks with Leg Raises

• Get down to a plank position.
• Once there, move your body weight to your side, bending your elbow at a right angle and taking your weight.
• Now, place your other hand on your side to help maintain balance.
• Raise your leg straight up and down.
• Do 10 reps and then roll over to do the same on the other side.

Plank Jacks

• Start down in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you.
• Make sure your feet are planted together on the floor.
• Kick your legs out wide and back together at a quick pace. Going from straight behind you to wide and back again.

High Knees

• Stand with your feet shoulder-width apart.
• Lift your left knee into your chest.
• Swiftly switch your legs, and pull your right knee to your chest.
• Repeat these two movements switching from right to left.
• Move your arms in a running motion,
• Use your left arm to lift your right leg and your right arm to lift your left leg.

Jackknife Crunches

• Start on the ground laying down with your arms at your side.
• Bring your arms up beside your ears.
• Bend your knees and plant your feet on the ground.
• In one crunch motion, bring your knees to your head whilst also bringing your hands to try and touch your toes.
• Place your feet and arms back on the ground.
• Do 10 reps

To increase the challenge, make sure your legs are as straight as you can get them when you bring them up for the crunch.

For a more accessible option, keep your legs bent at the knees.

Deadlift

You need to engage your core to help stabilise your spine and use your glutes and hamstrings to power the weight off the floor. Ensure you’re moving slowly and deliberately through each rep.

• Stand with your feet shoulder-width apart and grasp the bar with your hands just outside your legs.
• Lift the bar by driving your hips forwards, keeping a flat back.
• Lower the bar under control.
• Once you increase the weight, it’s OK to drop it on your final rep.

Battle Ropes

• Once you have your battle rope, find some kind of anchor to place the mid-point of the rope around. Ensure that it will not topple over!
• Lay it down on the floor in front of your anchor to ensure that you have enough room to perform the exercise.
• Stabilise yourself by planting your feet on the ground, shoulder-width apart.
• Grab the ropes, holding one in each hand.
• Sit into a solid squat, and with your arms sitting inside your knees, you can alternate between:
  • Battle Rope Slams: Hold both ropes together and slam them on the ground continuously. Up and down and up and down.
  • Battle rope whips: Hold a rope in each hand and whip the rope to the ground alternating between each hand. Up and down, right hand to left hand.

Mountain Climbers

• Get into a plank position, ensuring you distribute your weight evenly between your hands and toes.
• Make sure you’ve got a solid plank form with your hands about shoulder-width apart, your back is flat, your abs engaged, and your head in alignment.
• Pull your right knee into your chest as far as you can.
• As you lower your right leg back into the former straight planking position, pull your left knee into your chest as far as you can.
• Alternate this movement between each leg, going as fast as possible whilst ensuring your hips stay down.
• With each leg change, alternate between inhaling and exhaling, coordinating your breathing with each movement.

Keep your posture on point to make the most of the mountain climber.

Top tips on how to lose weight fast for men

Beyond doing a fat-burning workout when you’re looking for tips on how to lose weight fast for men there are a few other factors to consider.

1. Get more sleep: Sleep is an essential part of how to lose weight fast for men. Ensuring you’re getting enough sleep so that your body can recover from all the other parts of your workout or weight loss plan.
2. Eat a high protein diet: When it comes to how to lose weight fast for men, protein is one of those ingredients that will help you lose the fat but build the muscle quickly, efficiently and for the long term.
3. Increase the healthy fats: You may think you need to stay away from all fats when it comes to how to lose weight fast for men, but some healthy fats will help support your body. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for healthy varieties like olive oil, coconut oil, avocados, nuts, and seeds.
4. Reduce sweetened drinks: Swapping out sugary drinks for healthier ones is an easy way to promote long-term, sustainable fat loss, which is why it’s an integral part of how to lose weight fast for men. Instead, opt for calorie-free beverages like water or green tea. Read our 6 days to kicking the sugar habit to help you lose weight blog.
5. Try intermittent fasting: Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Intermittent fasting has been shown to reduce body weight and body fat which is why it’s one of our tips for how to lose weight fast for men. It may also help preserve muscle mass when combined with resistance training.

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