What Workout Burns the Most Fat?

You want to know what workout burns the most fat? Well, you’re in luck. We’ve put together a list of the top fat-burning workouts so you can start shedding those unwanted pounds.

Cardio Workouts

Cardio is a great way to burn fat and improve your overall health. Cardio workouts are usually aerobic activities such as running, biking, swimming, and walking that increase your heart rate and get your body moving. These types of work outs can help you to burn more calories while you exercise, resulting in more fat being burned. Let’s take a closer look at the different types of cardio and how they can help you burn fat.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a type of exercise that combines short periods of intense exercise with periods of rest or low intensity activity. The purpose of this style of exercise is to maximize aerobic and anaerobic endurance while burning a significant amount of calories in the process. HIIT workouts involve pushing your body to its limits during the bursts of intense activity, followed by active recovery periods where you reduce the intensity but still move at a steady pace. By alternating between high and low energy intervals, you will get a calorie-torching workout that engages multiple muscle groups and increases metabolic rate.

The exact structure of HIIT workouts varies depending on your fitness level and goals, but they tend to involve doing a high-intensity activity for 30-60 seconds before transitioning into an active recovery period for 1-2 minutes. This cycle can be repeated several times depending on the difficulty level desired. Some popular exercises for HIIT include sprints, burpees, mountain climbers, skipping rope, squat jumps, plank jacks and battle ropes. Because these exercises involve lots of movement in quick succession, HIIT has been found to burn more calories than other types of cardio such as jogging or cycling. Additionally it has been shown to have positive effects on cardiovascular health and metabolism—making this type of training both energizing and beneficial for long term health!


Running is one of the most popular forms of cardio workouts. It can be a great way to increase your endurance and lose fat, particularly if you find a way to make it enjoyable. When done correctly, running can take up a large portion of your workout routine without taking too much time away from other activities.

Running works your cardiovascular system by utilizing oxygen delivery to the muscles as you move. It burns quite a few calories in a short amount of time and helps you maintain good cardiovascular health. You don’t necessarily have to head out for any long distance runs in order to benefit from this exercise. Studies have found that running for just 2 to 4 minutes per day (at about 6-8 miles per hour) is all you need in order to see good results from running in terms of fat loss!

It’s important to ensure that your form is correct when running, as incorrect form can lead to bad posture, joint pain, or even injury. Make sure that your arms are bent at 90 degrees so that they swing freely at each side, and maintain an upright torso rather than leaning forward or backward over the stride pattern. Pay attention to cushioning and terrain; choose softer surfaces if possible since high impact workouts like running can be hard on the joints when performing on hard surfaces. Proper breathing technique is also key; concentrate on making sure you’re inhaling when striking with one foot and exhaling with the other foot during each stride pattern in order to develop steady breathing rhythm and maximise oxygen intake efficiently during exercise sessions!


Cycling is a great form of aerobic exercise that can help you burn fat quickly and effectively. The intensity of your workout will depend on the type and intensity of cycling that you do. Indoor cycling classes, such as spin classes, often have different levels to suit different abilities and goals. Exercising outdoors provides more variety and may involve riding on flat, downhill or uphill terrain. If weight loss is your goal, aim for at least 30 minutes of cycling at a moderate pace five times a week, or for shorter intervals of high-intensity activity for an added fat-burning boost.

Strength Training

Strength training is one of the best ways to burn fat and build muscle. Research shows that regular strength training can help you lose weight, increase muscle mass, and reduce body fat. It also helps improve cardiovascular health, which is essential for burning fat. Additionally, strength training increases your metabolism and helps you stay leaner. Let’s learn more about how strength training can help you burn fat.


Weightlifting is a great way to build muscle and strength, and it can also be an effective fat-burning workout. When done correctly, weightlifting can help you burn calories during your workout as well as throughout the day. Weightlifting increases your metabolic rate, meaning that your body will continue to burn calories even after you’re done exercising. It can help preserve lean muscle mass while working off fat stores for energy. To maximize the amount of fat burned during a weight training session, focus on doing compound exercises like squats, deadlifts and bench presses, which target multiple muscle groups at once and elevate your heart rate. Keeping the intensity high by increasing the level of resistance or adding more sets or repetitions will also burn more calories and fat.

Bodyweight Exercises

Bodyweight exercises involve using your own body as a form of resistance for improving strength, cardiovascular endurance, and flexibility. While the exercises vary in complexity and intensity, they can all help to develop muscular strength and burn fat. Bodyweight exercise can be done at home or in the gym with no additional equipment besides yourself. Popular bodyweight workouts include variations on Push-Ups, Squats, Lunges, Burpees, Step-Ups, Superman Holds and Plank Exercises.

When planning your bodyweight exercise routine, it is important to remember that different strokes work for different folks so come up with a unique workout plan tailored specifically to your needs. Additionally, include a mix of both upper and lower body exercises as well as core engagement movements including planks and other abdominal exercises such as crunches to work through the entire core area for well-rounded balance in your fitness routine.

Finally don’t forget that nutrition plays an important part in any fitness routine; supplementing with proper amounts of carbohydrates and protein are key components necessary for burning fat while building muscle mass.

Combination Workouts

Combination workouts are a great way to burn fat quickly and effectively. By combining different types of exercises, such as cardio, strength training, and plyometrics, you can maximize your calorie burn and achieve your fitness goals. Furthermore, combination workouts can keep you motivated and prevent you from getting bored with your routine. Let’s discuss further the benefits of combination workouts.

Circuit Training

Circuit training is one of the most effective workout regimens for fat burning. It involves combinations of cardiovascular and strength exercises, usually performed in short bursts of 20 to 90 seconds that causes your heart rate and metabolism to spike, leading to increased caloric burn. Circuits can be designed for any fitness level, no matter if you’re a beginner or an experienced athlete.

A typical circuit begins with an aerobic warm up such as jogging or jumping jacks, followed by 8-10 exercises targeting all major muscle groups (legs, chest, core, back and arms). Each exercise is completed as many times as possible within the allotted time frame before moving on to the next one with minimal rest between exercises. Examples of basic exercises that can be used are squats, push-ups, lunges and burpees — but you can make it more challenging with medicine ball slams, jumping rope or mountain climbers.

Once all the exercises are completed (2-3 circuits), a cool down period should follow which includes stretching and low intensity activities such as walking or yoga postures. An added benefit of circuit training is that it helps build lean muscle mass which also contributes to fat burning potential because muscle requires more energy than fat does – so increased muscle mass equates to higher calorie expenditure during exercise which could result in more fat loss over time!


Tabata is a type of high-intensity interval training. It is named after Izumi Tabata, the Japanese scientist who researched and developed this style of workout. The key features of a Tabata workout are short bursts of maximum effort followed by short periods of recovery time. It is an excellent method for burning fat in a short amount of time and can be adapted to fit any fitness level.

A typical Tabata workout consists of eight rounds, each lasting four minutes (for a total workout time of approximately 20 minutes). During each round, you alternate between 20 seconds of intense exercise (at maximum effort) followed by 10 seconds rest or reduced intensity exercise. You should select exercises that allow you to push yourself as hard as possible while maintaining correct form and safety. Total body exercises using your own body weight are often suitable for beginners, whereas more experienced exercisers may choose to incorporate weights or other equipment into their routine.

Once you reach your intended workload goal – such as one round at maximum intensity or 8 rounds in a row – reward yourself with a brief rest period before repeating the cycle for another round or two depending on your fitness goals and schedule. With increased strength and endurance, you can progressively increase the intensity to further increase fat burn.

Other Considerations

There are many other important aspects to consider when picking a fat-burning exercise routine beyond just the amount of fat that is burned. The type of exercise, intensity, and length of workout can all have an impact on the total amount of fat burned. Additionally, the accessibility of the workout, the impact it has on overall health, and the number of calories burned can all influence the effectiveness of the routine. Let’s take a deeper look into the other considerations of a fat-burning workout.


Besides intensity and duration, the frequency of a workout can have an important influence on how much fat you burn. Generally speaking, the more often you exercise, the more fat you will burn in total. That’s because each session requires your body to break down stored energy sources such as fat in order to fuel your activity. If you exercise every day rather than once a week, for example, your body will draw from different sources and incorporate fat into your overall caloric output more often.

When appropriately combined with intensity and duration, frequent workouts could help maximize your results. Still, it’s important to remain mindful of other important work-life balance considerations such as appropriate rest. To help maximize performance while also avoiding overtraining or stagnation, most experts suggest a combination of aerobic exercise and strength training three to five days per week with at least one day off in between sessions.

This approach allows plenty of time for adequate rest while also ensuring that your body has ample opportunities to break down calories and create new lean muscle tissue. It can also be beneficial to cycle the form(s) of exercise you pursue on each day or incorporate high-intensity interval training (HIIT) workouts into your routine.


The duration of a workout is an important factor in how much fat it can help you burn. Generally speaking, high-intensity workouts such as HIIT or Tabata can maximize fat loss in a short period of time. These types of workouts are intense and cause you to burn calories quickly and efficiently.

On the other hand, endurance activities such as running, walking, and cycling may also be efficient for burning fat but they require more time to achieve the same results. This means that if your schedule is limited, then these activities may not be the most effective option for burning fat.

However, if you have some extra time available in your day then combining both short bursts of high-intensity exercise with longer periods of moderate-intensity exercise can provide an effective way to lose weight. For instance, a combination of sprints and jogging could help you burn more fat than either activity alone. Overall the goal is to use your available time most productively for maximum caloric expenditure.


In terms of fat burn, high intensity interval training (HIIT) is a great way to get the most out of your workout. HIIT is a form of exercise that alternates short bursts of intense activity with short periods of rest or low intensity activity. By working at higher intensities, you can burn more calories and fat in less time.

To maximize fat loss through HIIT, it’s important that you keep your rest periods brief, as this will ensure that your heart rate stays up and you continue to burn fat at a higher rate. Intensity can also be increased by adding weight to your workouts such as using dumbbells or wearing weighted vests. This increased weight resistance will force your body to work harder and burn more fat in order to complete the exercises.

Adding variety to your HIIT workouts should also help you get the most from each workout session. Circuit training with different exercises targeting various muscles can increase energy expenditure and make sure every muscle group has been given enough attention for maximum benefit. Exercise duration is also important for maximizing fat burning potential, so make sure to plan for sessions lasting at least 30 minutes when possible.

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