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The Best Exercises to Do to Cut Body Fat & Get Cut for Men

By Joseph Eitel ; Updated July 18, 2017

Men tend to gain weight in the midsection, particularly the belly, although excess fat can show up just about anywhere on the body. Conquering excess fat and getting a toned, cut look is no easy endeavor, but it’s certainly possible using the right exercise regimen. In addition to a healthy diet, exercise can help you burn fat, boost your metabolism and increase the strength and size of your muscles.

Circuit Training

Circuit training is an effective workout regimen for men because it combines weight training and aerobic exercise. This allows you to build muscle and cut fat at the same time. Circuit training involves completing several exercises one after the other with little or no rest between each. Circuit training builds muscle, burns fat and can take less than 30 minutes per day.

Choose one exercise to target each part of your body to strengthen and tone your entire body. For example, try a circuit training program that includes bench press, squats, dead lifts, tricep dips, bicep curls, calf raises, bent-over dumbbell rows and crunches.


High-intensity interval training, or HIIT, has been shown to promote fat oxidation, or fat burning. A 2010 study reported in the "British Journal of Sports Medicine" compared HIIT to moderate aerobic exercise to see which has the greater effect on fat oxidation in men. During a 30-minute HIIT program involving five-minute intervals of fast-paced cycling followed of slower cycling, halfway through the workout, fat oxidation levels were far greater than that of participants using moderate aerobic activity. Interval training can be used with any type of aerobic workout, including biking, running, swimming, rollerblading and even walking.

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Most men love sports; that’s no secret. Playing your favorite sport can help you burn calories while having fun. Vigorous sports work best for fat burning and muscle toning, such as basketball, hockey, soccer or football. Recreational adult leagues are widely available nationwide, or just gather your friends to play.

Playing basketball for an hour can help a 180-lb. man burn 654 calories, according to NutriStrategy.com. A game of flag-football burns about the same number of calories.


Exercise can help you to increase your strength and muscle size and to burn calories. However, it’s tough to get the ripped, cut look you see on TV unless you also eat a healthy, low-calorie diet. Cutting out unnecessary calories is one quick way to ensure you’re burning fat rather than storing more of it. Avoid high-calorie snacks high in sugar, salt and saturated fats, such as soda, fatty cuts of meat and canned goods. Vigorous exercise can help control your appetite by regulating the release of your body’s appetite hormones.

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