What are the best fat burning workouts for men?

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Published: January 22, 2024

We live in a world where most of us work sitting on a computer for eight hours or more. Even if we were active in high school and college, we tend to become a little lazy as we get older. That is why it’s important to stay active. Firstly, we want to stay healthy as long as possible. Secondly, we don’t want our back to hurt from not doing anything. And last but not least, we want to maintain our figure or look even better than before. And the better and healthier we feel, the more chances we have to succeed in everything else we try. Unfortunately, the weight problem is very common. Not only due to inactivity but also due to a lot of stress we face every day. Learn about the best fat burning workouts for men from DubaiPT Personal Trainers and make a great start.

It’s Important to Stay Active

Maintaining an active lifestyle offers several benefits that contribute to overall well-being without adopting an overly enthusiastic tone. Let’s look into the practical advantages of remaining active:

  • Enhancing Health: Regular physical activity, such as a 30-minute brisk walk or a short daily yoga session, can significantly lower the risk of heart disease and improve insulin sensitivity, crucial for managing diabetes. Exercises boost your immune system and help you maintain optimal energy levels. The emphasis here is on internal contentment rather than external appearance.
  • Managing Back Health: Extended hours in front of a computer can strain the lower back, leading to chronic pain. Incorporating targeted stretches, like the child’s pose or lower back rotations, for just 10 minutes a day can strengthen back muscles and reduce discomfort.
  • Physical Well-being: Staying active contributes to your overall physical comfort by promoting fitness and strength. Rather than conforming to societal standards, the focus is on feeling at ease and confident in your own skin. Daily exercise becomes a simple routine and builds a deep sense of self-appreciation.
  • Cognitive Benefits: Being active not only benefits your body but also acts as a supportive element for success in various aspects of life. Regular aerobic exercises like jogging, swimming, or cycling can improve brain function. These activities increase heart rate, which pumps more oxygen to the brain and aids the release of various hormones, providing an environment conducive to the growth of brain cells. Additionally, challenging your brain during less intense activities, like taking a brisk walk while listening to a language learning podcast or an intellectually stimulating audiobook, can further enhance cognitive benefits. This mental stimulation contributes to better brain health and keeps the mind agile into later years.
  • Practical Superpowers: Consider the everyday activities you enjoy—playing with your children, embarking on adventures, or simply experiencing stress-free moments. Staying active grants you practical “superpowers” to partake in these activities with ease. The emphasis is on finding joy in movement rather than exhaustive workouts.
a man jogging as a part of the Best Fat Burning Workouts for Men
Staying active isn’t just a routine; it’s the key to a healthier body.

How Do You Burn Fat?

In order to burn fat and lose weight, you need to control two main hormones. You should decrease cortisol, which is a stress hormone. And you should increase anabolic hormones. The good news is that when you optimize your anabolic hormones, cortisol will naturally decrease. Because they act in opposition to each other. To make your body produce these hormones in the right way and amount, the trick is to repeat compound movements and weight loss exercises.

Of course, your trainer knows this, so he or she will push you in the right direction. Many people fear the cost of personal trainers, especially in the Middle East. But you don’t have to worry, there are plenty of affordable personal trainers in Dubai who can get you where you want to be. Find someone who will motivate you, support you, and make you move your boundaries. That will help you not only burn fat but feel good about yourself in every way.

Learn The Role of Nutrition

Nutrition plays a fundamental role in managing your body’s energy balance. To burn fat, you need to create a caloric deficit, meaning you consume fewer calories than your body uses. Make sure to get weight loss meal plans Dubai nutritionists recommend. This prompts the body to tap into stored fat for energy. To be in a deficit you should consider the following:

  • Balanced Diet: Maintaining a balanced diet is essential. Ensure you’re getting a mix of proteins, carbohydrates, and fats.
  • Portion Control: Watch your portion sizes. Eating in moderation helps regulate caloric intake, preventing excess calories from being stored as fat.
  • Hydration: Staying adequately hydrated is crucial. Water supports metabolism and helps the body break down fats.
  • Lean Proteins: Include lean protein sources in your diet, such as poultry, fish, tofu, or legumes. Protein-rich foods contribute to a feeling of fullness.
  • Timing Matters: Consider meal timing. Eating smaller, balanced meals throughout the day can help maintain energy levels and avoid overeating.
a plate of healthy food
Nutrition is just as important as fat burning workouts for men.

Choose Some of the Most Comprehensive Fat Burning Workouts for Men

We can divide exercises into three types:

  • Running and other cardio workouts,
  • Walking with weights,
  • Exercises for throwing out aggression.

It is awesome that there are so many variations of these workouts, so it never has to be boring. A good trainer will make you love your workouts even if you hate exercising sometimes. Pair physical activity with the proper nutrition and the results will motivate you quickly.

Running and Other Cardio Workouts

Cardio workouts are the best fat burning workouts for men and everyone else.


Running is always a good idea, but sometimes the weather conditions don’t allow it. Especially if you are in the middle of the desert. Of course, you could always use the treadmill, but if you are already in the gym, why not try something new? Any exercise that requires intensive work will increase your heart rate and burn fat.

a man jumping rope as a part of the Best Fat Burning Workouts for Men
One of the great activities for losing weight is jumping rope.

Jumping rope

Jumping rope is an excellent way to warm up, but also to lose weight. Persisting with various forms of jumping rope exercises can be highly effective in your fitness routine. This simple activity can be performed almost anywhere and offers significant health benefits. It enhances cardiovascular fitness, improves coordination, and strengthens the muscles in your legs, arms, and core. For an added challenge and greater benefits, you can try high-intensity interval training (HIIT) with your jump rope sessions. For instance, alternate between fast-paced jumping and slower, steady periods to increase the workout’s intensity and effectiveness. And if you decide to go on with boxing or some other self-defense class as a workout, that will help you not only shed some calories but also meet new people.

Besides running and jumping rope, you can do lateral toe taps, lateral shuffle taps, fast-feet drops, and suicide sprints. They are all variations of running and/or jumping in a small space. Try to push yourself to always do more than you think you can, and results will start showing very soon. This is when it’s good to have a personal trainer by your side, who will not let you stop when it gets tough.


Burpees are in a league of their own. This is a full-body exercise, with multiple movements. It includes hip-hinge, plank, pushup, squat, and jump, so what more can you ask? It may be monotonous sometimes to go up and down, but make no mistake – there aren’t many better exercises that will help you lose belly fat out there.

Walking with Weights

Dumbbell Farmer’s walk

Here we are talking about dumbbell Farmer’s walk. It may look like you are doing only your hands but don’t worry, you are doing a lot more. It’s good for strengthening your spinal and hip stabilizers. You already know how to walk, so you can’t really mess up this exercise. It also increases your stability, and it’s always good to train to carry all those groceries, right?

a man with weights
Try exercises with dumbbells and witness how your body changes for the better.

Walking lunge

After you finish the Farmer’s walk, you can continue with the walking lunge, which is similar, only harder. That doesn’t come as a surprise when you hear that it involves lunges. Which means more pressure on your legs than walking. And if you are debating over hiring a male or a female personal trainer, don’t think that a female coach will go easy on you. Of course, any good trainer will push you just enough to make you progress, but not enough to make you hurt yourself. So be careful, open your eyes and ears to avoid injuries.

Bear crawls

If you’re seeking a break from traditional weight training, consider incorporating bear crawls into your workout routine. This full-body exercise is effective for building strength and endurance without the need for any equipment. It engages multiple muscle groups, including your core, shoulders, arms, and legs, offering a comprehensive workout. It also improves mobility and coordination. To add variety and challenge, you can modify the bear crawl by changing direction or speed, or by adding a leg or arm lift. This not only keeps your workouts interesting but also ensures that your body continues to adapt and strengthen. Remember to maintain proper form to maximize benefits and prevent injury: keep your back straight, hips low, and move with controlled, deliberate movements.

Exercises for Throwing Out Aggression

Of course, a good run will help you let go of the stress and aggression. Any sport will do that, actually. You can even go to the best Pilates classes in Dubai to relax and forget about the stress. But, if we are talking about fat burning workouts for men, we have to mention mad ball slams and battle rope waves. Names speak for themselves.

Mad ball slams and battle rope waves

These two exercises are great if you are really mad at someone. Well, why not throw all that anger out in a gym? On a ball or a rope which is made for that. Keep in mind that both mad ball slams and battle rope waves are not just cathartic for releasing pent-up emotions. They offer significant physical benefits such as improving upper body strength, enhancing core stability, and boosting cardiovascular endurance, making them a dynamic component of any fat-burning workout regimen. Just make sure you are supervised by your trainer, we want to avoid all possible uncontrolled movements and injuries.

man hitting a heavy bag
Boxing is a great stress-relieving exercise.

Heavy bag workout

One more great exercise for releasing frustration is the heavy bag workout. Punching a heavy bag allows for a full-body workout that combines strength, cardio, and coordination. This form of exercise helps in releasing tension and improves punching power, enhances hand-eye coordination, and builds endurance. The rhythmic nature of striking the bag can be meditative, helping to relieve stress and focus the mind. It’s crucial, however, to be mindful of proper techniques to prevent injury, such as wrapping your hands and using proper form when punching. This workout can be a powerful tool for both physical conditioning and emotional release.

Mix These Fat Burning Workouts For Men and Feel Powerful

We’ve explored some simple yet very effective fat burning workouts for men. Remember, it’s not about extreme routines. It’s about finding what works for you. Whether it’s a jog, some weight walking, or letting out stress with specific exercises, the key is to move and make it a part of your routine. Consider reaching out to a personal trainer if you need that extra push and guidance. They can tailor workouts to fit your needs and keep you safe. Plus, they make it more enjoyable! And don’t forget, staying active isn’t just about looking good – it’s about feeling good.

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