12 Minute Fit Workout: 4 Exercises that Burn the Most Calories

When it comes to fat burning exercises, not all moves are created equal. The best moves to burn fat work on multiple levels to increase your heart rate, work several muscle groups and build lean muscle mass. This training trifecta ignites caloric burn during the workout, but also helps to build the lean muscle mass that will burn more calories—and by extension, more fat—after the workout.

Our new 12 Minute Fit Series with BodyRock Trainer and former gymnast Kayla Davis is a series designed with the best fat burning exercises. Every episode will help you shed unwanted weight and sculpt a leaner body.  

However, there is one 12 Minute Fit workout in particular we want to share with you. What makes it so special isn't so much it's high-energy, highly addictive format—many of our workouts on Sweatflix boast that claim—what makes it so incredible is it's combination of variations on classic fat burning exercises. 

12 Minute Fit Workout: 4 Exercises that Burn the Most Calories

Jump squats, burpees, deadlifts, lunges and presses: it's got them all, and it's got them rolled into a six minute, three round superset format that'll encourage you to keep leveling up your fit goals—and this motivation over time is what will promote long-term fat burn.

The moves:

SUPERSET 1

Squat, press + lunge 
Squat jumps (+ 2 each round)

SUPERSET 2:

Single leg deadlift snatch 
Burpees (+ 2 each round)

What's more, the workout only uses two pieces of gear: Weighted vest and BodyRock Adjustable Dumbbells, proving that you don't need a fully outfitted home gym to reap incredible rewards. 

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Get the full 12 Minute Fit series—and thousands of other workouts for ALL fitness levels—on Sweatflix. New members get 30 days free!