If you’ve ever looked up “how to lose fat,” you’ve probably come across the Fat Burning Workouts zone. If you haven’t already heard, the claim is that working out at 50% to 60% of your maximal heart rate results in fat reduction. See, in order for our body to efficiently burn fat when exercising, oxygen must be available. “The nuts and bolts are that more intense exercise burns less fat because we need oxygen to burn fat, and as exercise intensity increases, the anaerobic contribution increases (energy provision without oxygen),” says James King, lecturer in exercise physiology at Loughborough University.
So, if you’re seeking for an effective Fat Burning Workouts, we’re here to help. The first step is to determine whether your current routine is the most effective at helping you achieve your goals. We’re busy individuals with stressful lifestyles, so it stands to reason that we’d want to get the greatest Fat Burning Workouts bang for our buck. That’s why we asked numerous trainers in London, “What are the best fat-burning workouts?” Their responses may surprise you.
Continue reading for some of the finest Fat Burning Workouts activities recommended by experts.
A HIIT workout
Okay, so you might not be burning much fat in that HIIT class. But what happens afterwards is a whole different story: “A HIIT workout can increase EPOC (excess post-exercise oxygen consumption) to a level that allows you to burn fat for up to 24 hours afterward, and even longer in some cases,” says Sophie Everard, Another Space HIIT coach. This may be contingent on reaching the anaerobic threshold (about 85% of your maximum heart rate) during your workout.
The Tabata protocol is a popular (and rapid) type of HIIT training. To test it, perform eight 20-second cycles of intense activity with only 10 seconds of rest between rounds. Choose a workout that will quickly raise your heart rate (e.g., sprints, kettlebell swings, squat leaps, burpees, etc.).
Yoga
Yoga is one example of a mind-body workout that you might not immediately identify with fat loss, but it is essential for building balance, increasing flexibility, and reducing stress. You’re sure to discover a style of yoga that suits you because there are so many variations, from brisk and quick to slow and stretch-focused.
Yoga is similar to low- to moderate-intensity cardio in that you can practise it without exerting yourself too much. Try out your yoga abilities at least once a week at the very least, and we promise you’ll be amazed by the results. Start your day off right by waking up with an energising morning practise or by incorporating some basic poses.
State of Low Intensity Steady
Any cardio that is performed in a steady state at a low intensity is referred to as low intensity steady state (LISS), a favourite of personal trainer Kayla Itsines. You should be able to carry on a conversation even if you are jogging, swimming, rowing, or cycling. Simon Stacks, a personal trainer at FitMiBody, says that you should exercise for at least 30 minutes while maintaining a heart rate of 60% of your maximum. According to the hypothesis, your body goes from using glycogen, which is the energy from today’s diet, to using stored energy, or the fat from last week’s pizza.
So why not always choose LISS as your preferred fat-burning strategy? The response is that you continue to burn fat calories both during and after HIIT: The disadvantage of [LISS] is that lower intensities will result in lower absolute energy expenditure (provided the duration is matched), which King claims is more important for weight management than real fat oxidation. In essence, a LISS workout that is longer than a short, fast HIIT session is more time-efficient.
Weight Training
According to some experts, a pound of muscle burns nearly three times as many calories as a pound of fat.1 The more you lift weights—as long as you follow a progressive overload plan, which means gradually increasing your weight—the more muscle mass you will gain, making you a more efficient fat- and calorie-burning machine.
It’s no surprise, then, that Stacks ranks strength training as the top fat-burning workout because you burn energy both during and after training. “Not only that, but this physiologic adaptation (bigger muscles) has now increased your metabolism,” he says. Aim for two to four strength sessions per week, rotating between upper and lower body days. Aiming for one to two sets of eight to ten reps on each muscle group is a decent starting point, but pay attention to your body and make adjustments as needed.
Pilates on the Reformer
Take reformer Pilates classes like Beyoncé and Emma Stone. Unlike traditional Pilates, which is done on a mat, this version employs a carriage to alter the level of resistance—and thus the difficulty—of each action to suit your needs. It aids in the development of core strength as well as the improvement of posture and alignment. While reformer Pilates may not burn as many calories as a cardio workout, the muscle you create may help you burn more calories at rest.
You can begin with 30- to 60-minute lessons at least two to three times per week, depending on your skill level and the severity of the Pilates programme. You could eventually progress to daily sessions and, who knows, maybe even take a class at SLT.
Kickboxing
If you’ve ever wanted to be Rocky but the idea of taking hits to the head doesn’t appeal to you, why not try kickboxing instead? This high-intensity, full-body workout simulates the grit and adrenaline of boxing without the risk of a broken nose. Because of the punching, kicking, squatting, and twisting required, it may also significantly increase your fat burn.
If you’re not sure where to begin, we’ve compiled a list of the top online kickboxing classes available. Training three times per week may yield significant improvements. Now get out there and kick some butt—or bags, as the case may be.
Spinning
With an energising spin class, put the pedal to the metal. Spin is more than simply an exercise because of its happy music, motivational teachers, and gorgeous spandex apparel; it’s a way of life. And if you want to burn 500 calories in 60 minutes—plus fat afterward—look no farther. Spin is not only one of the most effective weight loss activities, but it also has a variety of potential physical and mental health advantages.
Even with the lights turned down, climbing that spin bike next to a 6-foot Ms. Lululemon fitness model might be scary. But everyone has to start somewhere, so have fun with it—or try a 30-minute spin workout from the comfort of your own home—whatever works for you.
Swimming
Swimming is an excellent total-body workout. It’s also low-impact (easy on your joints), so whether you’re 20 or 80, you can incorporate this activity into your fitness routine. You can try a swim workout that lasts anywhere from 15 minutes to an hour, depending on your objective and ability level.
Aim for four to five days of swimming per week for the best benefits. Begin with 15- to 20-minute swims every other day, gradually increasing to 30-minute swims four to five times a week. And, on your active recovery day (when you aren’t swimming), channel your inner senior snowbird by enrolling in a water aerobics class. Anyone for a noodle?
Zumba
You’ve probably heard that the most difficult part of working out isn’t actually working out, but rather showing up. But what if working out was enjoyable? Would we then be more likely to exert effort in order to break a sweat? Zumba is a cardio workout in which participants dance to Latin and international music. It raises your heart rate, which may aid in the development of aerobic endurance, while also being a terrific way to unwind and de-stress.
Sessions are typically 45 to 60 minutes long, with many studios now offering virtual Zumba lessons. Consider giving Zumba a try, whether you have natural rhythm or two left feet. It simply might change your mind about working out. If not, it will at the very least improve your dance moves
