Explore These 10 Best Workouts to Burn Fat Fast

Losing fat and improving fitness requires a well-balanced workout routine that maximizes calorie burn while enhancing muscle strength. If you’re looking for the most effective fat-burning exercises, we’ve compiled a list based on expert recommendations. These workouts will help you shed excess fat and boost your overall fitness.

Contents

1. High-Intensity Interval Training (HIIT)
2. Strength Training
3. Low-Intensity Steady-State (LISS) Cardio
4. Reformer Pilates
5. Kickboxing
6. Yoga
7. Swimming
8. Zumba
9. Spinning
10. Circuit Training

ALSO READ: Top 10 Flat Stomach Exercises to Burn Fat Fast

1. High-Intensity Interval Training (HIIT)

HIIT is one of the most efficient ways to burn fat quickly. This workout involves short bursts of intense exercise followed by brief rest periods. HIIT not only burns calories during the workout but also increases post-exercise oxygen consumption (EPOC), allowing you to burn fat for hours afterward.

How to do it:

Perform 20 seconds of an intense exercise (e.g., sprints, burpees, or jump squats).
Rest for 10 seconds.
Repeat for 8 rounds.
Aim for 20–30 minutes per session.

2. Strength Training

Lifting weights not only builds muscle but also boosts metabolism. More muscle means your body burns more calories at rest. Strength training also helps shape and tone your body, making it an essential component of fat loss.

How to do it:

Perform compound exercises like squats, deadlifts, and bench presses.
Aim for 3–4 sets of 8–12 repetitions.
Train different muscle groups 3–4 times per week.

3. Low-Intensity Steady-State (LISS) Cardio

LISS is a great way to burn fat without putting too much strain on the body. It involves doing steady, low-intensity cardio for an extended period, such as walking, cycling, or swimming.

How to do it:

Perform a steady cardio workout for at least 30–45 minutes.
Keep your heart rate at around 60% of your maximum.
Ideal for recovery days.

4. Reformer Pilates

This form of Pilates, which uses a specialized machine, enhances core strength, improves posture, and helps burn fat. It focuses on controlled movements that engage multiple muscle groups, leading to increased calorie burn.

How to do it:

Join a reformer Pilates class or follow an online session.
Perform 30–60 minutes per session, 2–3 times per week.

5. Kickboxing

Kickboxing is a high-energy workout that combines punching, kicking, and full-body movements. It increases heart rate and improves cardiovascular fitness while torching calories.

How to do it:

Join a kickboxing class or follow a guided session.
Train for 45–60 minutes, 3 times per week.

6. Yoga

While yoga may not seem like a fat-burning workout, it helps manage stress, which can contribute to weight loss. Some types of yoga, like power yoga and vinyasa, provide a more intense workout that burns calories.

How to do it:

Practice yoga 1–2 times per week.
Focus on power yoga or vinyasa for higher calorie burn.

7. Swimming

Swimming provides a full-body workout while being gentle on the joints. It engages all major muscle groups and burns a significant number of calories.

How to do it:

Swim for at least 20–30 minutes per session.
Alternate between different strokes for variety.

8. Zumba

Zumba combines dance with cardio, making it a fun and effective way to burn fat. The high-energy movements keep your heart rate elevated, helping you burn calories while having fun.

How to do it:

Join a Zumba class or follow a virtual session.
Aim for 45–60 minutes per session, 2–3 times per week.

9. Spinning

Spinning, or indoor cycling, is a fantastic way to torch calories in a short amount of time. It combines endurance and interval training for maximum fat burn.

How to do it:

Join a spin class or use a stationary bike.
Aim for 30–60 minutes per session, 3–4 times per week.

10. Circuit Training

Circuit training involves moving quickly from one exercise to another, keeping your heart rate high while building muscle. It’s an excellent way to combine strength and cardio for maximum fat loss.

How to do it:

Perform a series of exercises (e.g., squats, push-ups, lunges, burpees) with minimal rest in between.
Complete 3–4 rounds of 6–8 exercises.

Final Thoughts

To maximize fat loss and improve fitness, combine different workouts throughout the week. A balanced plan might include HIIT, strength training, LISS, and flexibility workouts like yoga. Staying consistent and maintaining a healthy diet will further enhance your results.

Suggested Weekly Plan: