The 10 Most Effective Workouts for Burning Fat (Backed by Science)
If you’ve ever Googled “how to lose fat,” chances are you’ve come across the concept of the “fat-burning zone.” The theory suggests that working out at 50% to 60% of your maximum heart rate optimizes fat loss. The science behind this? Our bodies need oxygen to effectively burn fat during exercise.
“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 also increases (energy provision without oxygen),” explains James King, a lecturer in exercise physiology at Loughborough University.
So, if your goal is to maximize fat burn, it’s time to evaluate whether your current workout routine is as effective as it could be. With busy schedules, we all want the most efficient workouts for the best results. That’s why we turned to top trainers in London to uncover the most powerful fat-burning exercises. The results? Some may surprise you.
1. HIIT (High-Intensity Interval Training)
You might not be burning a ton of fat during a HIIT workout, but what happens afterward is the real game-changer.
“A HIIT workout can elevate EPOC (excess post-exercise oxygen consumption), allowing you to burn fat for up to 24 hours post-exercise, sometimes even longer,” says Sophie Everard, a HIIT instructor at Another Space.
To try a quick and effective HIIT session, try the Tabata protocol: eight rounds of 20 seconds of all-out effort (think sprints, kettlebell swings, squat jumps, or burpees), followed by just 10 seconds of rest.
2. Yoga
Think yoga can’t help with fat loss? Think again.
While yoga may not be the first thing that comes to mind when considering fat-burning workouts, it plays a crucial role in overall wellness. Yoga helps balance the body, reduce stress (which can contribute to weight gain), and improve flexibility. There are also power yoga styles, like Vinyasa or Ashtanga, that incorporate strength and endurance elements, making them an effective part of a fat-loss routine.
Try incorporating yoga at least once a week to enhance recovery, reduce stress-related cortisol spikes, and support overall fitness goals.
3. LISS (Low-Intensity Steady-State Cardio)
A favorite of fitness influencer Kayla Itsines, LISS involves low-intensity cardio (such as jogging, swimming, rowing, or cycling) performed at a steady pace.
“You should be working for at least 30 minutes at 60% of your maximum heart rate,” says Simon Stacks, a personal trainer at FitMiBody.
While LISS is effective for fat burning, its main drawback is efficiency. Compared to HIIT, you need to work out for a longer period to burn the same number of calories. That said, it’s great for active recovery and can be paired with higher-intensity workouts.
4. Strength Training
Muscle burns more calories at rest than fat, making strength training a powerhouse for fat loss.
“The more you lift weights—following a progressive overload plan—the more you increase your muscle mass, turning your body into a fat-burning machine,” explains Stacks.
Strength training doesn’t just help you burn calories during the workout but also increases your resting metabolic rate (RMR). Aim for two to four weightlifting sessions per week, targeting both upper and lower body muscles.
5. Reformer Pilates
Favored by celebrities like Beyoncé and Emma Stone, reformer Pilates goes beyond traditional mat workouts by adding resistance to every move. This helps build core strength, improve posture, and enhance muscle tone.
While it may not torch as many calories as HIIT, the muscle-building effects mean you’ll burn more calories even at rest. Try attending two to three sessions per week to see noticeable improvements in muscle definition and body composition.
6. Kickboxing
Want an intense, full-body workout that’s also incredibly fun? Kickboxing is your answer.
A mix of punches, kicks, squats, and core engagement, kickboxing torches calories while improving coordination, strength, and cardiovascular fitness. Plus, it’s a great stress reliever.
Start with three sessions a week and watch your stamina and fat loss progress soar.
7. Spinning
Spin classes are known for their high-energy music and calorie-torching effects. In just 60 minutes, you can burn up to 500 calories, making it one of the most effective cardio workouts for fat loss. Plus, the afterburn effect keeps your metabolism elevated post-workout.
If studio classes aren’t your thing, try a 30-minute at-home spin workout.
8. Swimming
Swimming is a fantastic full-body workout that’s also low-impact, making it ideal for all ages. Whether you prefer laps in the pool or water aerobics, swimming can help improve endurance, burn fat, and build lean muscle.
Start with 15- to 20-minute swims and gradually increase to 30 minutes, four to five times per week.
9. Zumba
If you struggle to stay motivated with workouts, Zumba is a fun and effective way to burn fat without feeling like you’re exercising. Combining dance and cardio, it keeps your heart rate elevated while helping you de-stress.
Most classes last 45 to 60 minutes, making them a great way to fit movement into your routine without the monotony of traditional cardio.
10. Your Fat-Loss Strategy
The key to effective fat loss is variety. For optimal results, try combining different workouts throughout the week:
- 2–3 strength training sessions (to build lean muscle and boost metabolism)
- 2–3 HIIT or cardio workouts (for maximum calorie burn and endurance)
- 1 LISS or yoga session (for recovery and stress management)
- 1 rest day (to allow for muscle repair and overall recovery)
By mixing up your workouts, you’ll stay motivated, prevent plateaus, and achieve the best fat-burning results.
So, which of these workouts will you be adding to your routine?
