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What exercise burns the most fat?

Find the best exercises to burn that fat

While there isn’t a foolproof formula for burning body fat, the best results often come from mixing different types of exercise throughout the week, eating healthily and allowing time for recovery.

Exercises that raise your heart rate, build muscle and keep you moving consistently can all support fat loss and improve your overall health.

Strength Training

Strength training helps build muscle, which can support your metabolism and help your body burn more energy throughout the day. It’s a good idea to aim for strength-based exercise around three to four times a week.

Examples of strength training exercises include:

Pull-ups
Crunches
Squats
Lunges
Push-ups
Dumbbell exercises
Resistance band workouts
Stair climbing
Cycling
Home workout videos and YouTube workouts

Adding variety to your routine can help keep workouts interesting and challenge different muscle groups.

High Intensity Interval Training

HIIT workouts involve short bursts of intense exercise followed by brief rest periods. These workouts can help raise your heart rate quickly and are popular for people looking to improve fitness and burn fat in a shorter amount of time.

Common HIIT exercises include:

Squats
Skipping
Push-ups
Planks
Jumping jacks
Crunches
Burpees
Mountain climbers
High knees

Many HIIT workouts use intervals of 30 to 45 seconds, repeated over several rounds. You can adjust the intensity depending on your fitness level.

Low Intensity Steady State Training

Low intensity steady state cardio, sometimes called LISS, involves exercising at a steady pace for longer periods. This type of exercise can be easier to maintain and is a good option for beginners.

Examples include:

Brisk walking
Jogging
Cycling
Swimming
Using a treadmill
Cross trainer workouts
Exercise bike sessions
Hiking

To burn the most fat, you should consider incorporating all of these exercise types into your workout for the best results. For a general look into your overall health, take our handy Are you Living Well? quiz to see how you compare to the national average.

Don’t forget rest and recovery

Rest days are an important part of any exercise routine. Giving your body time to recover can help reduce your risk of injury and support long-term progress.

Simple ways to support recovery include:

Taking at least one or two rest days each week
Getting enough sleep
Staying hydrated
Stretching after workouts
Eating balanced meals

Ready to get more active?

If you live in Dorset and are looking to lose weight, why not register with us here at LiveWell Dorset? Our professional wellness coaches are on hand to offer personalised advice and support during your weight loss journey, such as tips, tools and recommendations to help you lead a healthier and happier life.

How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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