10 best workouts for weight loss and fat burning

10 best workouts for weight loss and fat burning

If you're a regular at the gym and have been indulging in the festivities too much, you may be looking for the fastest strategies to burn those extra layers around your waist.

My new clients often ask me at the beginning of each year, “What are the best workouts for weight loss and fat burning?” and, most likely, you are also interested, since you are reading this article.

The reality is that there is no one-size-fits-all answer to this question, but there are ways to maximize the amount of calories and fat you consume during your workouts.

In this article, I'm going to explore which exercises consume the most calories and why it might not matter when it comes to fat loss. I will also give you 10 activities you can do every day that will help you maximize your fat burning (yes, even belly fat).

What exercises burn the most fat?

Before moving on to meat, let me debunk a myth: no amount of exercise burns more belly fat. I know it's a sad truth.

Different types of exercise affect the metabolism of the body in different ways. This means that some types of exercise consume more calories while you are doing them, while others consume less.

If you're looking for net calorie intake, the science is clear: some activities burn more than others. Exercises such as strength training burn less energy than cardio, but have an afterburning effect. [1] A common technique for adding an afterburn effect to the most high-calorie cardio workouts is the implementation of a HIIT strategy (I will explain how to do this for each of the activities that I am going to suggest).

Unfortunately, if you're looking for pure fat loss, you may need to take into account a few variables in addition to the exercise you're doing (such as sleep, rest, nutrition, and stress management).

In the meantime, I'm going to explore the most and least calorie exercises, and I'll tell you how to make them even more caloric.

Jumping rope.


667-990 calories per hour (if you are jumping at 120 bpm)

Bonus burn:

As it turns out, this little rope is actually a great fat burner. Try using a weighted jump rope to further engage your arms and shoulders.

2. Hill running/stair sprinting


639-946 calories/hour

Bonus burn:

You want a max effort sprint up stairs or hill at a pace you can only maintain for about 20 seconds, and then do a recovery run at half the intensity of the sprint and double the time. The harder you train during these sprints, the worse the burn. This is a type of HIIT, a well-known form of cardio that burns more calories per minute than sustained cardio.

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3. Kickboxing


582-864 cal/hour

Bonus burn:

Whether you're hitting it on your own or in class, make sure you keep your rest periods between rounds of punches and punches very short. Try to rest 30 seconds for every 90 seconds of sparring. Once again, follow the HIIT principle.

4. Cycling intervals


568-841 calories/hour

Bonus burn:

Riding at a constant high intensity will give you a bigger burn compared to riding at a steady state at a low intensity, but adding high intensity intervals throughout your workout will further increase afterburn.

5. Running


566-839 calories/hour (10 min/mile)

Bonus burn:

After running at a steady pace, you will continue to burn extra calories throughout the rest of the day. To get more energy during and after your workout, add short sprints to your run. I recommend maintaining a 2:1 work-to-rest ratio to get maximum afterburning. For example, if you run for 60 seconds, walk for 30 seconds.

6. Scheme with weights.


554-822 calories/hour

Bonus burn:

The kettlebell HIIT regimen can keep the boost up to 36 hours after you leave the gym. For best results, make sure you follow the circuit and don't stop to rest between each movement. I recommend switching between upper and lower body movements so you can train for a longer period of time. Try a mix of kettlebell swings, kettlebell squats, and kettlebell presses. Then rest 15 to 20 seconds after completing the three movements.

7. Stationary bike


498-738 cal/hour (at active pace)

Bonus burn:

For maximum performance, start with 10 seconds of hard pedaling (100 rpm or more) followed by 50 seconds of rest. Then move on to 15 seconds of sprints and 45 seconds of rest, and then do 20 seconds of sprints and 40 seconds of rest after that. Remember to increase the resistance as you go.

8. Rowing Machine


481-713 calories/hour (at 150 watts, this can be tested on a machine)

Bonus burn:

For maximum calorie burn, row at fast one-minute intervals (150W) and do 30-60 second active rest periods alternating squats, push-ups, and planks.

9. Stairs


452-670 calories/hour (at 77 steps per minute)

Bonus burn:

Whether you're working with the StairMaster or running around town on stairs like Rocky, climbing stairs provides a good mix of aerobic and anaerobic exercise. To up the ante, hold a dumbbell in each hand to charge your upper body as well.

10. Strength Training


341-504 calories/hour

Bonus burn:

You'll increase your afterburn by working your muscles to exhaustion on each set, rather than settling for a random rep range like 10 or 12. And focus on compound movements that involve more muscle groups than joints, like the deadlift. and overhead presses.

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Surprise, strength training is at the bottom of the chart, and you might be wondering if cardio is better for weight loss than weight training. Let me answer this question.

Is cardio better than strength training for weight loss?

And the answer... drumroll...


Yes, if you want that number on the scale to drop, cardio will be better than strength training. For example, a study at the University of Copenhagen looked at the impact of cycling on work versus hitting the gym for weight loss among overweight people.

They divided the participants into two groups: the first group was asked to make the 14-kilometer commute twice a day, and the second group was asked to work out at the gym five days a week for 35 to 55 minutes per session. Surprisingly, the group that cycled experienced the most weight loss.

Does this mean that cardio five times a week will burn the most fat? Not necessary.

The main problem with focusing only on cardio when trying to lose weight is that the combination of long workouts with a daily calorie deficit (eating fewer calories than what we consume every day) inevitably leads to muscle loss.

Having more muscle tissue is associated with many benefits, such as increased thyroid function (which also boosts metabolism), increased blood sugar levels (which in turn helps with fat loss), reduced stress levels (which promotes more than just health). , but also for burning fat) and boosting energy (which gives you a better chance of not missing a workout or snacking on your usual food).

At this point, the big question you may have is: how to increase the number of calories burned without losing muscle?

Decision: combination of strength training with HIIT cardio.

A new study by researchers at Wake Forest University suggests that combining strength training with a low-calorie diet helps maintain much-needed lean muscle mass that can be lost through aerobic exercise.

This data leads us to consider a mixed exercise approach (which includes weights, HIIT, and regular cardio) as the best approach to healthy and rapid fat loss.

How much exercise do you need to lose weight?

The answer to this question is very personal and should be considered:

  • Your current exercise level
  • Your schedule
  • Your ability to rest and recover (depends on sleep and stress)
  • your diet

That being said, a good idea to start your weight loss journey would be to choose one of the three main calorie-burning activities I listed above and combine it with a few weight training sessions each week.

If you are a beginner, start with one hour per week and increase as you feel. If you're an experienced athlete, you can probably do five to twelve hours of mixed cardio and weights each week.

Again, there is no one size fits all approach. Experiment and find out what works best for you.

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