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5 Of the Best Gym Exercises for Burning Fat in the Winter

best gym exercises in winter

Best Gym Exercises in Winter image - (Image Credit: Shutterstock)

As the winter months approach most fitness enthusiasts that live in colder climates will lose the ability to perform many outdoor activities and exercises. This current world pandemic has forced a lot of people to change up their fitness routines without access to a fitness center or health club during mandatory lockdowns.

The good news is most facilities everywhere have been allowed to open back up and this is great seeing as winter is coming. The bad news is that winter can be a time where it is easier to pack on extra weight. We have compiled a list of 5 of the best exercises that can be performed at your local fitness center to help burn fat and eliminate winter weight gain.

Climbmill or Stair Climber

The Climbmill or Stair Climber is one of the most efficient calorie burners. Climbing stairs can help your body burn fat more in a quicker amount of time. Taking 10-15 steps on the Climbmill or Stair Climber can burn up to as many calories as taking 40 steps on a treadmill that is at a level setting. This translates to nearly 4 times more time efficient than walking or running on the treadmill.

Another consideration is the more you weigh, the more calories you will burn. This is because your body is having to pull more effort against a greater resistance in every step you climb. Stair climbing also builds muscle in your legs and the more muscle tone you develop, the more fat you will shed.



If you want to trigger a higher-level of fat loss and build awesome strength, consider the Deadlift. Deadlifts activate several muscle groups from your arms, core, back right down to your legs. Most fitness buffs will cycle the deadlift in with a leg workout however this exercise can be used in a variety of fitness programs regardless of what body part you are training that day.

When burning fat there is not a need to go super heavy with this exercise. Instead try with lighter weights at higher repetitions. This can also eliminate the risk of injury. Try adding it to your workout program beyond just legs and perform the exercise 2-3 times a week for maximum fat burning.


Rowing can be done in a gym 2 different ways. The first way is free weights or low row selectorized weight stack machines. The second way would be in the cardio equipment section on a magnetic or air resistance rower. The rowing exercise is basically a low-impact cardio workout that very much simulates rowing while you are sitting in a boat in the water with paddles.

Rowing is known to be a great fat burner since it engages your legs, core, back and arms. The exercise is also typically constant which gets your heart rate up increasing your metabolism. Increased heart rate leads to fat burning. In addition to burning fat, rowing machines tone and strengthen your ab muscles which will give you a sculpted, ripped mid-section on your body.

To get the most out of the rowing exercise it is good to mix up the cardio machine rowing with weighted low row back exercises.

Chin-Ups or Lat Pulldowns

Chin-ups or lat pulldowns

Chin-ups and Lat Pulldowns are one of the most beneficial overall exercises to help lose weight while toning your body up. The Chin-up builds grip strength because your total arms are all being used. The amount of primary and secondary muscles in this movement helps you to develop your biceps, triceps and shoulders, giving you powerful strength and muscle, which help turn your body into a fat burner.

The Chin-up is an exercise geared towards building the muscle mass of your Lats (wing shaped back muscle on the back). This is a large muscle group so there is increased ability to burn fat due to its size. This is the primary muscle responsible for that V-shaped look.

If using your own bodyweight is a challenge to do Chin-Ups, then the alternative would be to use a Lat pulldown machine. You can control the weight resistance via the weight stack. Many people want to reduce the size of their waist, and the Chin-Up or Lat pulldown can help you hit that goal.

Freeweight Squats

Last but not least is an exercise that can help you lose lots of weight and that is the Free weight squat. Squats are a type of strength-training exercise but an excellent fat burner. Squats are a great type of exercise if you are trying to lose weight because it increases your muscle mass due to all the muscles that get activated during the movement.

The muscle mass that is increased in your legs alone will turn your body into a fat burning furnace. The more muscle mass you have, the faster your metabolism will become. This will allow your body to burn more calories throughout the day.

Squats are ideal if you are trying to lose weight because they produce increases in muscle mass in almost all the muscles of the lower body. In order to get the best fat burning result from this exercise, perform it at least 2 times a week in the gym. This can be done with a strait bar or dumbbells.

The winter months are notorious for packing on extra weight with the number of holidays and the extra indoor time due to weather conditions. By keeping up with a consistent routine in your gym using some of or all these exercises you will have a better chance of burning off more fat through the winter then putting it on.


The winter months are notorious for packing on extra weight with the number of holidays and the extra indoor time due to weather conditions. By keeping up with a consistent routine in your gym using some of or all these exercises you will have a better chance of burning off more fat through the winter then putting it on.

Disclaimer: This article is intended for informational purposes only. The content on our website is not a substitute for professional medical advice, diagnosis, treatment, or therapy. You should NEVER disregard professional medical advice or delay seeking treatment due to something you have read on our website and we will not be held responsible for any adverse health condition or injury that occurs as a result of doing so.

Ryan Hennessey

Advocate with Fitness Businesses

Based in Ontario Canada, Ryan Hennessey is a long-time fitness enthusiast and healthier lifestyle advocate tha...

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