Don’t be misled by the so-called fat-burning zone. This widely held belief suggests that working at a lower intensity (e.g. walking) is better for fat burning than exercising at a higher effort level (e.g. running). The reality is quite the opposite – the harder you exercise, the more calories you burn, and it’s the total calories burned that truly count when it comes to fat loss.
Choosing the Right Fat Loss Exercise
There’s no one-size-fits-all ‘ultimate’ calorie-burning activity. The energy you expend depends on the effort you apply, your skill level, duration and how consistently you do it. Choose an activity that you can stick with regularly. That means picking something you genuinely enjoy and can access easily – because no one wants their workouts to be a chore.
Exercise Larger Muscles For Greater Calorie Burn
Effective fat-burning activities engage large muscle groups – such as the thighs, glutes, chest, and back. The greater the overall muscle recruitment, the higher the calorie burn. For example, rowing – which engages the upper and lower body – burns significantly more calories than arm-only cardio machines at the gym.
Sustainable Exercise is Key
To ignite your body’s calorie furnace, your workout needs to be sustainable over time. Skipping is a brilliant cardiovascular activity, but if you only do it for a few minutes, the benefits are limited. According to the American College of Sports Medicine, aim for 20–60 minutes per session, three to five times per week. This doesn’t have to be continuous—you can break it up into manageable chunks.
Maximise Fat Burn With Interval Training
Interval training – alternating between high-effort bursts and rest – is one of the best ways to burn more calories efficiently. It boosts aerobic fitness and is time-effective. To get started, try a 2:2 work-to-rest ratio: push beyond your comfort zone during effort periods and ease off during recovery.
Weight-Bearing Activities Burn More
Exercises like walking and running, where you carry your own bodyweight, typically burn more calories than supported activities like cycling or swimming. Why? Because you’re working against gravity. That added resistance increases your energy expenditure.
Should You Exercise on an Empty Stomach?
There’s a belief that morning fasted workouts burn more fat because the body taps into fat stores for fuel. While that may be true in theory, lack of energy could reduce workout intensity or duration. It’s important to listen to your body and choose what works best for you.
The ‘After Burn’ Effect
One of the most exciting benefits of exercise is that fat burning continues even after your workout. This is known as the after burn or excess post-exercise oxygen consumption (EPOC). Research shows this effect is significantly higher after working out at 75% or more of your maximum heart rate – another reason to prioritise intensity.
Progressively Increase Intensity
To keep seeing results, you must keep progressing. This doesn’t necessarily mean pushing harder—it means increasing workload as your fitness improves. If you stay in your comfort zone, your results will plateau.
Move More Throughout the Day
Research from the Mayo Clinic shows that leaner individuals tend to move more throughout the day than those who are overweight. Their non-exercise activity thermogenesis (NEAT) – the energy burned during daily movement like standing, fidgeting, or walking – can account for up to 350 extra calories a day. So stand up, stretch, take the stairs – it all adds up!
Sample Calorie Burn Per Hour (values approximate for a 70kg adult)
|
Activity |
Calories Burned/hour |
| Running (8-minute mile pace) |
720–910 kcal |
| Swimming (continuous laps) |
630–730 kcal |
| Uphill walking (10% incline) |
590–690 kcal |
Fat loss through exercise is not about gimmicks – it’s about consistency, variety, and effort. Choose activities you enjoy, aim for progression, and remember that small movements throughout the day matter too.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
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