8 exercises that are known to burn more fat than cardio

Jun 30, 2025 BY: ET Online

Deadlifts

A compound movement that targets multiple muscle groups. Deadlifts increase post-exercise calorie burn and build lean muscle, key for long-term fat loss. Image Source: iStock

High-intensity interval training (HIIT)

Short bursts of intense effort followed by brief rest. Studies show HIIT burns more fat in less time than steady-state cardio. Image Source: iStock

Kettlebell swings

This explosive full-body move torches calories, boosts heart rate, and builds power, ideal for fat-burning and metabolic conditioning. Image Source: iStock

Bulgarian split squats

These leg burners activate glutes, hamstrings, and quads. Building lower-body strength increases daily calorie burn even at rest. Image Source: iStock

Burpees

A cardio-strength hybrid, burpees engage the entire body. Research shows they burn more calories per minute than treadmill running. Image Source: iStock

Battle ropes

Battle ropes combine strength and endurance training, increasing heart rate and calorie expenditure while toning the upper body. Image Source: iStock

Sprint intervals

Short, intense sprints with walking recovery periods improve insulin sensitivity and torch belly fat faster than jogging. Image Source: iStock

Compound lifts (Squats, Bench, Rows)

Multi-joint movements like squats and rows recruit large muscle groups, triggering fat burn through increased energy demand and muscle growth. Image Source: iStock

Next: 8 mini workouts you can do in just 5 minutes

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