Activate Your Fat-Burning Hormones: 5 Easy Exercises

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Updated May 7, 2023.

Woman doing squats in a park wearing exercise clothes and smiling

There are certain hormones that can affect our weight, as well as the body's natural thermostat. Hormones are chemical messengers that play a significant role in metabolic processes such as weight loss, boosting the metabolism, getting enough sleep, and managing hunger, to name a few.

Fat-burning hormones such as leptin are produced by our fat cells and secreted into our bloodstream, helping reduce our appetite and control how the body manages body fat. In this article, we'll show you 5 easy-to-follow exercises you can do with little to no equipment to release fat-burning hormones and achieve your weight loss goals while also making you feel happier and stress-free.

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1. Sprints

Activate Your Fat-Burning Hormones: Easy Excercises

As a high-intensity exercise that requires a lot of energy, sprinting is an incredibly effective catalyst for improving your body’s ability to burn fat. Sprinting releases a specific group of human growth hormones, as well as catecholamines, which are hormones released by your adrenal glands. These facilitate fat burning in the body and help drive the release of fat, particularly abdominal and visceral fat. Sprinting is excellent for fat-burning goals, a stronger heart and immune system, boosting adrenaline and endorphin release, and encouraging perseverance.

As it releases irisin, the hormone that alters white fat cells to burn fat instead of storing it, sprinting can target hard-to-reach fat like on your hips, thighs, and buttocks. This exercise works great in a short workout regimen like the One and Done workout to burn calories and trigger the "afterburn," which is the ability to burn fat for hours after your exercise. With sprinting, all you need to do is incorporate fast movements to get your heart rate up.

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2. Squats

Activate Your Fat-Burning Hormones: Easy Excercises

Squats aren't just for building quads, hamstrings, and calves—they can also help burn belly fat and create an anabolic environment to promote a strong, lean body. By triggering the release of testosterone and the human growth hormone in your body, squats stimulate muscle growth and improve muscle mass in other areas of your body, not just your legs! This is an excellent functional exercise to build muscle and help with mobility and balance.

To do this exercise properly, hold your chest and head high, pulling your shoulders down. Keeping the spine in a neutral position, shift your weight to your heels, place your hands on your hips, and gently guide them backward as you bend your knees to lower into a squat and slowly back up.

3. Lunges

Activate Your Fat-Burning Hormones: Easy Excercises

Lunges are part of resistance movements that help build muscle and burn calories, while also reversing some of the impacts of high cortisol levels. This kind of strength training can help reduce the risk of osteoporosis, which is high for many pre-menopausal and menopausal women, in addition to menopausal weight. Lunges can increase the human growth hormone, promoting muscle recovery, faster metabolism, and muscle growth.

Lunges will primarily work the glutes, quads, and hamstrings. While standing, inhale and put your right foot ahead of your left foot. Make sure your legs are apart so your feet aren't directly in front of one another. Engage your core and tuck your hips so that your lower back isn't arched and your pelvis is in line with your rib cage. Bend both knees to 90 degrees until your right thigh is parallel to the floor. Keeping your hips straight, exhale as you return to your starting position, and squeeze your glutes while standing back up.

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4. Deadlifts

Activate Your Fat-Burning Hormones: Easy Excercises

If you want a multi-jointed exercise that works the biggest muscle groups in your body, deadlifts are the way to go. In addition to working the body's biggest muscle groups, this classic exercise boosts testosterone, which assists in muscle repair and additional muscle growth. Deadlifting will also stimulate the growth hormone production of your pituitary gland—and this hormone is responsible for bone strength, muscle growth, and fat loss.

There are quite a few variations to deadlifts, but for a more traditional approach, start with your feet shoulder-width apart. Sit your hips back, bend your knees slightly, and lean your torso forward. Keeping your back flat and your core tight, grab your barbell or weights and place your hands shoulder-width apart, palms facing in toward your body. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Repeat this process for the duration of your exercise.

5. Jump Rope

Activate Your Fat-Burning Hormones: Easy Excercises

Jumping rope is a great cardio, full-body workout with an array of benefits, including reducing your risk of heart disease and stroke and aiding weight loss. This exercise can help you burn 200–300 calories based on 30 minutes of skipping per day. If you need lower-impact workouts, jump rope is a great option, as it causes less stress to your joints. Jump rope can help lower your stress hormones by releasing endorphins, the feel-good hormones that can assist in reducing the symptoms of depression and anxiety.

If you're completely new to jumping rope, it might require a bit of practice until you get the rhythm and timing down. Just follow these simple steps:

Keep your feet close together jumping on the midsoles of your feet. Keep your jumping height low, with knees slightly bent. Keep your spine neutral and tall. Look forward with your head and chest up. Shoulders are pulled back with elbows down and back. Your hands will are placed along your midline. Only your wrists are used to turn your rope, keep your shoulders and elbows still.

Activate Your Fat-Burning Hormones With the 7-Minute Workout

The S.I.T. 7-minute workout is an easy-to-follow, high-intensity workout that alternates between 30 seconds of high-intensity exercise and 10 seconds of rest. It includes up to 12 key exercises that target your major muscle groups by combining strength, endurance, and aerobic training to support weight loss and improve metabolic health.

Alongside a balanced and nutritious diet, the exercises mentioned above can be very beneficial for activating fat-burning hormones. The benefits of exercising also include more strength and confidence in your daily life, assisting with the symptoms of stress, and balancing your hormone levels. Don't forget to rest in between sets and pat yourself on the back for your incredible efforts in your wellness journey.

» Reach your weight loss goals with the One and Done Workout