We’ve already established that resistance training needs to be a part of any efficient, effective fat loss effort. Anything that provides resistance will do – dumbbells, barbells, medicine balls, bands, cables…even your own bodyweight. Wherever you choose to workout, and whatever resistance mode you choose, these exercises should be staples in your fat burning routine:

Squats
Whether you are using your own bodyweight, dumbbells, or barbells, squats will give your legs and core a workout! Just remember to keep your back straight and look straight ahead.

Push-ups (or barbell bench press or dumbbell press)
There are so many varieties of push-ups I get tired just thinking of them! You can also do barbell bench presses and dumbbell presses at an incline, flat or at a decline. For the more advanced, you can do dumbbell presses on a Swiss ball (the large vinyl balls you see at the gym).

Pull-ups/chin-ups (or lat pulldowns)
Pull-ups are with your palms facing away from you, chin-ups are palms facing you. If you cannot do pull-ups or chin-ups on your own, you have several options: a spotter who holds your feet and provides a boost; an assisted pull-up machine (many gyms have these – and they are one of the few machines you should use); lat pulldowns – but always (!) pull to your chest, NEVER behind your head.

Deadlifts
Form is important on deadlifts, so do your homework or ask a trainer before attempting them. You should incorporate both variations of deadlifts (regular and stiff-leg) as well as Good Mornings and back extensions.

Lunges and step-ups
Both lunges and step-ups are unilateral exercises – moving one leg at a time. Unilateral exercises help to not only burn fat but to help you correct any strength imbalances between the two sides of your body.