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What Workouts Burn the Most Fat?

Looking to burn some extra fat? Check out our list of the best workouts for burning fat. From HIIT to cardio to weightlifting, there’s something for everyone.


Cardio is one of the best exercises to help you lose fat quickly and effectively. It increases your heart rate and metabolism, and helps you burn more calories and fat in a shorter period of time. There are many different types of cardio workouts that you can choose from, so let’s take a look at some of the most effective ones.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a type of workout that incorporates short bursts of intense physical activity interspersed with brief periods of rest. It has been proven to be an incredibly effective way to burn fat and improve your overall cardiovascular fitness. Compared to moderate-intensity exercise such as running or jogging, HIIT can burn up to eight times more fat in a fraction of the time.

The key to getting the most out of HIIT is interval duration and intensity. To maximize fat loss, whether you are doing sprints, running stairs, cycling on a stationary bike or using any other high-intensity exercise, aim for 20–30 seconds at the highest intensity—the ‘all-out’ level — followed by 90–120 seconds at a lower intensity ‘active recovery’ pace. That’s one round; then repeat for 10–30 minutes depending on your individual level of fitness and goals.

To get lasting results from HIIT it’s important to mix it up so your body does not become accustomed to it; use different exercises and alternate between HIIT work outs and longer duration low intensity workouts such as walking or jogging. Try incorporating circuit training 1–2 days per week into your regular routine for increased metabolic strength; this will help you create an efficient calorie burning machine so you can stay lean while enjoying life!


Running is an excellent form of cardiovascular exercise for burning fat. While the exact number of calories burned depends on the individual runner’s weight, running at 5 mph will typically burn between 500 and 600 calories per hour. Depending on your goal, you can adjust your speed to maximize fat burning or increase endurance. However, experts recommend a slow and steady approach to minimize the risk of injury.

When incorporating running into your fitness routine, it’s important to consider both distance (duration) and intensity of the activity. Longer distances— such as a marathon — at lower intensities are great for burning stored fat because they keep your body in an aerobic (using oxygen), low-impact state that can last for extended periods of time. Shorter distances at higher intensities— such as sprinting — are also effective for burning fat in a relatively short period of time, but should only be done by those with sufficient conditioning. This type of exercise inflicts significantly more wear and tear on the body than long-distance running and can only be safely performed a few times per week by most individuals.


Cycling is an effective form of low-impact aerobic training which can help to burn fat and calories. Research has proved that cycling at lower intensities can increase the amount of fat burned, while higher-intensity intervals may be more beneficial in maintaining a healthy body weight. Studies have shown that continuous cycling at a moderate intensity for around 45 minutes helps to achieve peak fat burning rates. However, it’s important to keep in mind that these results will vary depending on factors such as your fitness level, age and weight.

When it comes to calorie-burning exercises, cycling has been proven to burn up to 800 calories per hour when done with a moderate effort. When you pedal faster or up hills and inclines, you will also be able to increase your overall caloric expenditure. Additionally, when biking outdoors, the wind resistance plays an important role in helping you to burn more calories throughout your session. Regular sessions of cycling can improve both your cardiovascular fitness level as well as your strength endurance levels over time.

Strength Training

Strength training is one of the best workouts for burning fat, as it helps to build muscle and burn calories at the same time. Strength training exercises can be done with weights, kettlebells, or bodyweight exercises such as push-ups and squats. Strength training helps to boost your metabolism, which can help you burn even more fat. Let’s take a look at some of the best strength training exercises for burning fat.


Squats are a form of strength training that activates major muscle groups in your lower body, such as your glutes, quadriceps and hamstrings. Squats use your own body weight as resistance, making them a fat-burning exercise. A single squat not only burns more calories than other exercises, it also helps boost your metabolism for several hours afterwards.

To perform a squat correctly:
1) Stand with your feet slightly wider than hip-width apart with toes slightly pointed outwards.
2) Slowly lower into a squat position by pushing your hips back and down towards the ground. Keep your chest up but be sure to keep the tension in your core and glutes to maintain alignment throughout.
3) Your goal should be to get as low into the squat without allowing knees to go too far past the toes. Press through heels to rise back up into starting position and repeat for desired repetitions.

By keeping good form while performing squats you will be able to get the most fat-burning benefits from this exercise while avoiding injury. Adding variations or weights can also increase difficulty and calorie expenditure of this popular exercise making it an effective tool for burning fat.


Lunges are a great exercise to add to any fitness regimen, as they target the glutes, quads, and hamstrings—all important muscles for strong legs. When done correctly, lunges can enhance lower body strength and burn a significant number of calories. There are many different types of lunges that you can try.

Bodyweight Lunges: This type of lunge is done by standing with your feet hip-width apart and then taking a large step forward with one leg into a lunge position. Make sure your heel is the first part touching the ground when you take a step and keep your knee directly over the top of your foot to help protect your knee joint from injury. Once in position lower yourself until both knees form 90-degree angles, then come back up and return to the starting position.

Dumbbell Lunges: Much like bodyweight lunges, this exercise is done by standing with feet hip-width apart before stepping forward into lunge position as outlined above. However, this variation requires you to hold dumbbells at either side while performing the move which adds additional resistance while engaging more muscles in both arms and shoulders.

Reverse Lunges: A reverse lunge requires athletes to start standing upright before taking a large step backwards into the lunge with one leg followed by lowering themselves until their rear knee almost touches the ground then pushing back up through their front heel returning back to an upright position. It’s important for athletes to focus on keeping their chest up throughout this exercise maintaining an upright posture instead of performing an exaggerated forward lean as it will reduce much of its effectiveness when targeting specific larger muscle groups like quads or glutes on each working leg which can burn fat quickly helping you get results faster!


Push-ups are one of the most basic, yet effective strength training exercises that can help you reach your fitness goals. Push-ups work several major muscle groups such as the chest, back, arms, and core. This type of exercise burns a considerable amount of calories and can help increase your metabolism while building strength and definition. When performed correctly, they can even help to reduce body fat by burning additional calories as body movement.

Push-ups target key muscles in the chest and arms, such as the pectorals, triceps, and deltoids. To perform a correct push-up, begin on all fours with your hands placed shoulder width apart on the floor. Be sure to keep your abs tight in order to engage your core muscles during the exercise. Lower yourself down until just before touching the ground with your chest then press back up to start position. The proper form is an important factor when performing push ups in order to get the full benefit from this exercise so be sure to practice proper technique for best results.

Doing variations of push ups can also add intensity with variations such as wide arm push ups which work a wider range of muscles or incline push ups which work out different muscle groups than traditional push ups. Additionally increasing repetitions or incorporating weighted exercises can also increase burnout rate for greater fat burning benefits during strength training exercises like push-ups.


Pull-ups are a strength training exercise used to build upper body muscle. They can be an effective tool for increasing strength and burning fat, as long as you work them into a larger routine of diet and cardiovascular exercise.

The pull-up is performed by holding onto a bar with an overhand grip and pulling your body up until your chin passes the bar. With each repetition, you engage muscles in your upper back and arms while using a progressive amount of weight depending on how many reps you’re doing. As with any strength training exercise, the number of calories burned by pull-ups depends on variables such as size, age and intensity of the workout.

To maximize calorie burn from pull-ups, perform the exercise in higher repetitions than heavier sets. Aim for three sets of 10 to 20 reps at about 60 percent of your maximum effort for each set. Include other exercises that target different muscles groups in interval format or circuit training intervals with varying time frames for each exercise—this will effectively stimulate muscle growth for all targeted areas while maximizing calorie burn from the increased activity level throughout the session.

Other Workouts

In addition to aerobic and HIIT workouts that are commonly associated with burning fat, there are many other types of workouts that can be effective for losing weight and increasing fitness. These include strength training, yoga, and circuit training, among others. Taking a look at how each of these workouts impacts fat burning can help you decide which one is right for you.


Swimming is one of the most effective types of exercise for burning fat and maintaining good heart health. It utilizes all major muscle groups in a low-impact way, so it is a great option for people with joint pain or other issues that make high-impact exercises difficult. It also provides resistance that helps build strength, which has been shown to increase metabolism and burn more calories over time. Furthermore, swimming provides an aerobic workout without the strain of putting extra pressure on your joints.

Swimming can increase the number of calories burned through its vigorous nature. Depending on the pace and intensity, it can be an excellent exercise for both calorie burning and weight loss. Average swims range from 150 to 400 calories burned per 30 minutes depending on speed and effort used during each lap or set. If you are tracking your calorie burns more specifically, research has found that a vigorous 50 meter (164 feet) swim will burn around 9-11 calories per 100 meters (328 feet). Longer workouts can help you reach a higher calorie burn rate; however shortening the resting breaks between sets can also help keep maintaining an elevated heart rate for better fat burning results.

Jumping rope

Jumping rope is one of the most effective and efficient fat burning workouts available. It’s a full body exercise that requires constant body control and coordination, it strengthens muscles throughout your lower body and core, and develops agility, quickness and balance. Because jumping rope is a high-impact activity, it increases your heart rate more quickly than many other forms of aerobic exercise. As a result, you can burn up to 660 calories in just 30 minutes!

Jumping rope burns calories through repeated motions of the arms, legs and core with every jump. To get the most out of burning fat while jumping rope, focus on increasing your speed as you practice. You can increase intensity by incorporating different types of jumps like double-unders or criss-crosses or even running in place during jumps. Another great way to burn fat is to combine interval training with jumping rope exercises. Interval training experts recommend alternating between high intensity cardio such as sprinting while jumping rope with active rest periods like walking in place or jogging at a slower pace for 30 seconds to 1 minute between jumps. This type of workout allows you to burn maximum calories without overworking yourself too much because it encourages both high intensity intervals followed by recovery periods so that you can continue for longer periods of time without exhaustion or injury setting in.


Rowing is one of the most effective workouts for burning fat and calories. It is a good option for those looking to achieve weight loss in a short period of time, as it can help you burn calories quickly and efficiently. With rowing, you are using your entire body to propel yourself forward, engaging multiple muscle groups with each stroke including your arms, core, legs and back. This full-body workout will help build muscle while burning a high amount of fat and making it an ideal exercise for weight loss. Rowing can be done on either a rowing machine or an outdoor watercraft at different times throughout the day depending on how much time you are able to dedicate to exercising. Additionally, rowing can be used as both high-intensity interval training (HIIT) and steady state cardio to maximize calorie burn and unlock maximum potential for muscular development.

Tips for Burning Fat

Burning fat and achieving that ideal figure can be a daunting task. While it is possible to lose fat without exercise, exercising is often the most effective way to burn fat and achieve your desired body goals. But what are the best exercises to burn fat? In this article, we’ll explore some tips and tricks to help you get the most out of your workouts and maximize your fat-burning potential.

Increase intensity

The best way to burn fat during a workout is to increase the intensity. High-intensity interval training (HIIT) is an effective and efficient way to optimize calorie burning. In HIIT, specificity is key and combining interval training with resistance movements for higher level results. Alternating between easy-to-moderate and high-intensity periods allows you to stimulate your metabolism and keep it active even after you finish working out. Of course, any exercise that raises your heart rate helps increase the number of calories you burn, but HIIT workouts allow for further intensity for a more effective fat burning result. An example of a HIIT routine includes involving intense bursts of exercises like running or burpees with less intense periods such as walking or rest periods in between each cycle.

Keep track of your progress

It’s important to regularly monitor your progress if you want to keep burning fat. Keeping tabs on your results can be a great motivator, and it’s often the difference between success and failure. You can keep track of your progress and ensure that you’re achieving the right balance of fat burning workouts and healthy eating by simply taking measurements, weighing yourself or noting the number of reps in relevant exercises.

Whether you choose to record these results in a journal, in an app, or some other way, it’s important that you take regular measurements so that you can easily assess whether or not your workouts are having a positive effect on your weight loss journey. It also helps to have definitive goals laid out at the outset— this could include a desired body fat percentage or particular parts of your body that need toning—so that tracking progress will become easier over time. Additionally, note any changes in how your clothes fit to determine if any progress has been made in achieving those goals with specific workouts. Keeping track of all these factors will make it easy for you to know when it’s time to switch up the exercise routines so that you continue burning fat efficiently and successfully!

Eat healthy

Eating healthy is an important factor in burning fat. People may have difficulty controlling their cravings while trying to burn calories and lose weight. Fortunately, fiber-rich foods can reduce hunger, leaving a person feeling fuller for longer without adding too many calories.

High-fiber foods include oatmeal, apples and oranges, quinoa, black beans, artichokes, broccoli, lentils and split peas. Grains such as barley also contain a lot of fiber. Eating enough of these foods will help you stick to your workout plan while keeping your energy levels high.

In addition to this, having healthy fats in the diet is equally important for reaching weight objectives. Healthy fats are those found in plant oils like olive or canola oil along with nuts and many fish like salmon or sardines which make excellent choices for meals including proteins and fats that aid in fat burning activities. Taking Omega-3 oil supplements can also be beneficial when trying to reach healthier goals for fat loss as it helps with mental clarity which is essential for effective workouts!

Drink plenty of water

Staying hydrated is important for many reasons, but it’s especially important when you’re trying to burn fat. Drinking plenty of water throughout the day can help your body metabolize fats more efficiently, and it can also help to flush out any toxins that may be impeding your fat-burning process. Water also helps to keep your body temperature regulated so that your workout is more effective and safer. Drink at least 8 glasses of water a day while on a fat-burning regimen.

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