You’ve tried running, burpees, and maybe even those brutal HIIT workouts. But there’s one exercise that fitness experts swear by—one that melts fat fast, yet barely anyone does. Well, there are many factors to consider with this exercise like diet, which can make it more effective.
Know everything about this amazing exercise below.
The Secret Exercise: The Farmer’s Walk
Sounds too simple, right? But don’t let that fool you. The farmer’s walk is one of the most underrated fat-burning exercises out there. Imagine carrying heavy weights and walking—it might sound basic, but it torches calories, builds muscle, and cranks up your metabolism like crazy.
Why It Works (According to Science)
The farmer’s walk is what experts call a compound movement—it works multiple muscle groups at once. Your arms, shoulders, back, core, and legs all engage to carry the weight. Plus, because it’s a loaded movement, your heart rate spikes, leading to a major afterburn effect (where your body keeps burning calories even after you stop working out).
Research shows that loaded carries like the farmer’s walk can increase metabolic rate, improve grip strength, and even boost fat loss more effectively than traditional steady-state cardio. A study published in the Journal of Strength and Conditioning Research found that high-intensity weightlifting movements, including loaded carries, burned more calories post-workout than regular cardio.
How to Do the Farmer’s Walk (Correctly!)
- Grab a pair of heavy dumbbells or kettlebells (something that challenges you but doesn’t make you lose form).
- Stand tall, engage your core, and hold the weights by your sides.
- Walk forward with small, controlled steps. Keep your chest up and shoulders back.
- Keep going for 30–60 seconds, then rest and repeat for 3–5 sets.
What Makes This Better Than Cardio?
Typical cardio burns calories only while you’re doing it. But strength-based exercises like the farmer’s walk create an afterburn effect, where your body continues to burn fat for hours after you stop. Plus, it builds functional strength—helping with real-life activities like carrying groceries or moving furniture.
The Best Part? Anyone Can Do It
Unlike Olympic lifts or complex HIIT moves, the farmer’s walk is low-risk and beginner-friendly. You don’t need a gym, fancy machines, or perfect form—just grab something heavy and walk. And if you want to supercharge fat loss, try adding short sprint intervals in between sets.
Bonus: Other Hidden Fat-Burning Moves
If you’re looking for more under-the-radar fat-burning exercises, here are some that pack a punch:
- Sprint Interval Training (SIT) – Short bursts of all-out sprinting followed by rest. Proven to burn fat faster than steady-state cardio.
- Clean and Jerk – A full-body Olympic lift that skyrockets your metabolism.
- Sun Salutation Yoga Sequence – Not just for flexibility! This dynamic movement gets your heart pumping.
- The Hundred (Pilates Move) – A core-focused exercise that strengthens and burns calories simultaneously.
Final Thoughts: Start Walking, Start Losing Fat
If you’ve been grinding away on the treadmill with minimal results, give the farmer’s walk a shot. It’s simple, effective, and backed by science. Plus, it’s the one exercise you’re probably not doing—and now you know why you should.
