The easiest, quickest and best workouts to burn fat.
If you’ve ever looked into ways to lose fat, you’ve probably come across the concept of the “fat-burning zone.” This idea suggests that working out at 50% to 60% of your maximum heart rate is the sweet spot for fat loss.
The reasoning behind this is that our bodies need oxygen to burn fat effectively, and as workout intensity increases, the body relies less on oxygen and more on anaerobic energy, which doesn’t burn as much fat.
But if you’re really looking to maximise fat burning and get the most out of your workouts, we’ve got you covered.
Below, we explore some of the best workouts for fat loss that will have you sweating and burning calories long after you’ve finished.
1. HIIT (High-Intensity Interval Training)
While you might not burn as much fat during a HIIT session compared to other workouts, the magic happens afterward. HIIT elevates your EPOC (excess post-exercise oxygen consumption), which means you’ll continue to burn fat for up to 24 hours after your workout.
To get started, try the Tabata method—eight 20-second rounds of intense exercise like sprints, kettlebell swings, or burpees, with just 10 seconds of rest in between.
2. Yoga
Yoga might not be the first thing that comes to mind when you think of fat-burning exercises, but it plays an essential role in balancing your fitness routine.
From vigorous, fast-paced styles to slower, stretch-focused practices, yoga helps improve flexibility, ease stress, and maintain overall balance—crucial for supporting your other fat-burning workouts.
3. LISS (Low-Intensity Steady State)
Low-Intensity Steady State cardio, or LISS, is a favourite for those who prefer a less intense approach. Activities like jogging, swimming, or cycling at a steady pace can help you burn fat without overexerting yourself.
Aim for 30 minutes or more, working at 60% of your maximum heart rate to tap into your fat reserves.
4. Weight Training
Weightlifting is a powerhouse when it comes to fat loss. The more muscle you build, the more calories you burn—even at rest.
Regular strength training sessions help you build lean muscle mass, which boosts your metabolism and turns you into a more efficient fat-burning machine. Aim for two to four strength sessions per week, focusing on both upper and lower body exercises.
5. Reformer Pilates
Loved by celebs like Beyoncé, Reformer Pilates is a fantastic way to build core strength and improve posture.
Using a carriage to add resistance, this workout helps you tone muscles, which in turn, increases your calorie burn at rest. Start with 30- to 60-minute classes a few times a week and gradually increase the intensity.
6. Kickboxing
Kickboxing is a high-intensity, full-body workout that combines the grit of boxing with the excitement of martial arts.
It’s great for fat burning because it involves continuous movement—punching, kicking, squatting, and twisting. Training just three times a week can deliver serious results while keeping your workouts fun and engaging.
7. Spinning
Spin classes are not just a workout—they’re a lifestyle. With its high-energy atmosphere and motivating instructors, spinning can help you burn up to 500 calories in just 60 minutes.
Plus, it continues to burn fat post-workout. If you’re new to spinning, start with shorter sessions at home or join a beginner-friendly class.
8. Swimming
Swimming is a low-impact, full-body workout that’s easy on the joints, making it perfect for all ages. Whether you’re swimming laps or participating in a water aerobics class, you can burn a significant number of calories while building endurance and strength.
Aim to swim four to five days a week, starting with shorter sessions and gradually increasing your time in the pool.
9. Zumba
Zumba turns your workout into a dance party. This cardio workout combines Latin and world music to get your heart rate up while letting you have fun and de-stress. Sessions usually last 45 to 60 minutes, and you can even join virtual classes if you prefer to dance at home.
10. Your Fitness Strategy
Achieving your fat loss goals doesn’t have to be overwhelming. Start by incorporating two or three weight-training sessions per week, add in two or three HIIT sessions, and mix in a LISS workout for variety. Don’t forget to take at least one rest day to recover and recharge.
By balancing these workouts and making small, consistent changes to your routine, you’ll be well on your way to burning fat and building a stronger, healthier body. Remember, it’s not about going all out in every session—it’s about finding a routine that works for you and sticking with it.
