Skip to Content

5 Awesome Fat Burning Gym Workouts

These fat burning gym workouts are so good! It’s important to remember that exercise is a vital part of maintaining good health, improving cardiovascular endurance, managing body weight, and enhancing mental well-being. For busy moms, working out not only helps maintain physical health, but it can also relieve stress and provide a beneficial outlet for self-care.

Here are five fat burning gym workouts that busy moms can incorporate into their routine:

High-Intensity Interval Training (HIIT) Workout:

This type of workout is great for burning fat in a short period of time.

Warm-up: 5 minutes of light cardio such as a brisk walk or a slow jog.

Main Workout: Four sets of the following exercises with 30 seconds rest between each set:

  • Jumping jacks (30 seconds)
  • High knees (30 seconds)
  • Burpees (30 seconds)
  • Mountain climbers (30 seconds)

Cool-down: 5 minutes of stretching.

Circuit Training:

This involves doing a series of exercises in quick succession, which is great for full-body conditioning and fat burning.

Warm-up: 5 minutes of light cardio.

Main Workout: Three circuits of the following exercises with 1 minute rest between each circuit:

  • Squats (15 reps)
  • Push-ups (15 reps)
  • Lunges (15 reps per leg)
  • Plank (hold for 30 seconds)
  • Jump rope (1 minute)

Cool-down: 5 minutes of stretching.

Treadmill Interval Workout:

This helps increase your metabolic rate, which in turn helps burn fat.

Warm-up: 5-minute walk at a comfortable pace.

Main Workout: Alternate between a 1-minute sprint (or fast run) and a 2-minute walk or jog for a total of 20 minutes.

Cool-down: 5-minute walk at a comfortable pace.

Check out: How To Stay Sane On The Treadmill

Strength Training:

Lifting weights helps increase lean muscle mass, which can boost your metabolism and help you burn more calories, even when you’re at rest.

Warm-up: 5 minutes of light cardio.

Main Workout: Two sets of the following exercises with 1 minute rest between each set:

  • Leg press (10-15 reps)
  • Chest press (10-15 reps)
  • Lat pull-down (10-15 reps)
  • Overhead press (10-15 reps)
  • Seated row (10-15 reps)
  • Bicep curls (10-15 reps)
  • Tricep pushdowns (10-15 reps)

Cool-down: 5 minutes of stretching.

Spinning Class:

Most gyms offer these instructor-led classes, which are a high-energy and fun way to burn calories.

Typical Session: Around 45 minutes, including warm-up and cool-down.

Here are some benefits of doing fat burning gym workouts regularly:

  1. Increased Energy Levels: Regular exercise can significantly increase your energy levels. This is particularly beneficial for busy moms who need plenty of energy to keep up with their children and juggle multiple responsibilities.
  2. Improved Mood: Physical activity stimulates various brain chemicals that can make you feel happier and more relaxed. Regular exercise can also boost your confidence and improve your self-esteem.
  3. Better Sleep: Regular physical activity can help you fall asleep faster and deepen your sleep. Good sleep is particularly important for busy moms to help cope with stress and be more efficient throughout the day.
  4. Stronger Immunity: Regular, moderate-intensity exercise can boost your immune system and help protect against certain diseases and health conditions.
  5. Improved Bone Health: Weight-bearing exercises like weight lifting, walking, or running can improve bone density and reduce the risk of osteoporosis and fractures in later life.
  6. Better Posture and Flexibility: Regular workouts can help improve your posture and flexibility, reducing the risk of back pain and other muscle-related issues.
  7. Reduced Risk of Chronic Diseases: Regular exercise reduces the risk of developing several diseases like heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer.
  8. Improved Brain Health: Physical activity can enhance brain function, improving memory, attention, and cognitive function. It can also reduce the risk of developing dementia and Alzheimer’s disease in the long term.
  9. Weight Management: Regular exercise, combined with a healthy diet, can help you maintain a healthy weight or lose weight if necessary. Maintaining a healthy weight can reduce the risk of developing a host of health problems.
  10. Improved Cardiovascular Health: Regular cardiovascular exercise, like running or cycling, strengthens the heart, reduces blood pressure, and improves overall cardiovascular health.
  11. Enhanced Quality of Life: Regular exercise can help improve your overall quality of life, making it easier to perform daily activities, reducing the risk of disability, and increasing longevity.

Always remember to listen to your body. It’s important to find a balance between working out enough to reap the benefits and not pushing yourself too hard, which could lead to injuries. The key is to make regular exercise a part of your lifestyle rather than a temporary fix.

Remember to consult with a fitness professional or your healthcare provider before starting a new exercise program, especially if you have any health concerns or medical conditions. Drink plenty of water, eat nutritious food to fuel your body, and get plenty of rest to help your muscles recover and grow stronger.

What are some more fitness posts to check out?


Saturday 3rd of January 2015

Thanks for rounding these up! I'm always looking for new workouts to do at the gym!

Kristina Walters

Friday 2nd of January 2015

I love that you pointed out all the intense workouts you can do in a short amount of time. Not having time is no excuse!


Thursday 1st of January 2015

Oh yes. I'm going to Florida soon so I'm all about thinking about my body, even in winter. I love that these gym workouts seem manageable, even for me.

Yum Yucky

Wednesday 31st of December 2014

Heck yeah on summer bodies made in winter! There are no easy breaks for me. No going light in wintertime.

Janine Huldie

Wednesday 31st of December 2014

Inspiring and truly need to be as the New Year rolls in. Thanks Nellie and Happy New Year!! ;)