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10 Best Workouts to Lose Weight and Burn Fat

If you’re a regular gym-goer and have indulged yourself a bit too much over the festivities, you might be looking for the quickest strategies to burn off the extra layers you’ve gained around your waist.

A common question my new clients ask me at the start of each year is “what are the best workouts to lose weight and burn fat?” and, very likely, that’s something you’re wondering as well since you’re 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 calories and fat you consume while exercising.

In this article, I’m going to explore which type of exercise consumes the most calories and why that may not matter when it comes to fat loss. I will also give you a framework of 10 activities you can do each day that will help you maximize the amount of fat you burn (yes, even belly fat).

What Exercise Burns the Most Fat?

Before getting to the meat, let me break a myth: no exercise will burn more belly fat. That’s a sad truth, I know.

Different types of exercise have a different metabolic impact on the body. This means that some types of exercises consume more calories while you’re doing them, and other types consume less.

If you’re looking for pure calorie-consumption, the science is clear: some activities burn more than others. Exercises like weight training don’t burn as much as cardio, but they have an afterburn effect.[1] A common trick to add the afterburn effect to the most calorie-consuming cardio activities is to implement the HIIT strategy (I’ll explain how to do that for each of the activities I’m going to suggest).

Unfortunately, if you’re looking for net fat loss, you might have to take into consideration several variables in addition to what exercise you’re performing (such as sleep, rest, nutrition, and stress management).

For now, I’m going to explore the most and least calorie-consuming type of exercise, and I’ll tell you how to make them even more calorie-consuming.

1. Jumping Rope

The burn:

667-990 calories/hour (if you’re jumping at 120 skips per minute)

The bonus burn:

As it turns out, this little rope is actually a big-time fat burner. Try using a weighted jump rope to engage your arms and shoulders even more.

2. Running Up Hills/Stair Sprints

The burn:

639-946 calories/hour

The bonus burn:

You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time. The harder you push yourself during those sprints, the greater the burn. This is a type of HIIT, a renowned type of cardio training that consumes more calories per minute than steady-state cardio.[2]

3. Kickboxing

The burn:

582-864 calories/hour

The bonus burn:

Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring. Once again, follow the HIIT principle.

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