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What Exercise burns the most fat?

Find the best exercises to burn that fat

What Exercise burns the most fat?

Exercise comes in so many different forms and types; and there are a whole host of different workout routines that promise the best results. But what exercise burns the most fat? Although there isn’t a foolproof formula for losing body fat, a combination of both cardio and strength training, completed weekly is a safe bet for burning fat and getting in shape.


  • Strength Training
    Completing strength training exercises around three to four times a week is an important step in burning fat and getting in shape. Good examples of strength training include lifting weights (like dumbells), body weight resistance exercises like pull-ups, crunches and squats and even simple things like YouTube workouts, climbing stairs and cycling. A good strength training programme should incorporate variety, so keep your body guessing with your routines by introducing variations in your exercise for the best results. 
  • High Intensity Interval Training
    HIIT involves repetitions and sets of a variety of different exercises in quick bursts to maximise your fat burn. This can include workouts like squats, skipping, pushups, planks, jumping jacks, crunches and many more, in intervals of 30 to 45 seconds, for as little as two and as many as or five sets. For the best results, try and target different muscle groups for each workout, allowing you to increase the intensity if needed and, like with strength training, use variety maximise your workout.  
  • Low Intensity Steady State Training
    A low intensity cardio workout of 30-60 minutes a minimum of three times a week is an important step to burning fat. If you’re at the gym, this can take the form of sessions on a treadmill, a cross trainer, an exercise bike and more. If you don’t fancy the gym, you can accomplish the same thing by going for a brisk walk, run or a bike ride. If you’re starting out, you should try completing three ten-minute brisk walks using the Active 10 App. You can also incorporate hills and inclines to your routine to burn even more fat!
  • Rest days
    An easy part of your workout to neglect can be to remember to take rest days. Having days of rest are very important, as they allow your body to recover from exercise. They help to prevent yourself from damaging your body, by boosting your metabolism and aiding the fat burning process.

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

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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