What is the Best Exercise to Lose Fat?

Everywhere you go on the web you’ll come across programs claiming to have the best exercise to lose fat, but they’re not always effective. For a fat burning program to work, it must focus on fat loss optimization and replacing it with mass. There’s no single exercise that will work: what you should look for is a multifaceted program that will physically transform you. No workout program is going to perform miracles in terms of fat loss, but give them time to work and it will pay off.

Notes on the Diet

The focus of this article will be exercise, but you cannot neglect your diet as that plays a major role in determining how much weight you’re going to lose. Try to keep your calories to about 500 below maintenance, and minimize your consumption of fatty and processed foods.

As for supplements, you should take multivitamins and minerals, and look for muscle building supplements with creatine and BCAAs. Creatine is important because it helps your body retain strength even when you’re on a diet, while BCAAs are crucial for keeping the muscle you gain while shedding fat.

Retaining muscle is very important when you’re shedding fat because you’re going to need to bulk up. If you just keep losing weight you’re going to become skinny and physically weak. To prevent that, you’ll need to incorporate strength training, a healthy diet and multivitamins and supplements. Plus, don’t forget whey protein, which is crucial for muscle building. Whey protein has the added benefit of keeping you full, which is what you need when trying to lose weight.

The Workouts

Exercises to lose body fat have to be a combination of cardio and strength training. Strength training is important so you can build muscle and improve strength while losing weight. It isn’t enough to lose weight as you also have to gain strength, and that’s exactly what you will get with cardio and weight training.

There are a lot of ways to go about this, but the most ideal is to do cardio at least 5 days a week and alternate days between upper and lower body strength training (i.e., MWF for upper body and TTS for the lower body). Emphasis should be placed on compound movements so your body will release growth hormones that will burn fat and build muscle.

BicepsCurlMajority of strength training exercises can be done with a pair of dumbbells, and there’s no shortage of routines you can do. Some suggestions:

  • Dumbbell bicep curls
  • Dumbbell or barbell squat
  • Bench press
  • Lying leg curls

If you’re just starting out, 8 reps will be sufficient, but this should be increased to 12 and later on, do two sets of 8 or 20 reps. The emphasis on muscle building might seem like overkill, but it’s integral to losing weight.

Why is Cardio Important?

Exercises to lose back fat and any body fat for that matter, cannot ignore cardio because it burns fat quite like no other routine can. The best time is the morning before breakfast, but if you don’t have the time it’s all right to do it later in the day. What’s important is you do it every day (or whatever your chosen program recommends).

If you’ve never worked out before, start slow and increase the intensity and duration. One of the things you’ll notice with most home based workout programs is they have modifiers for exercises to lose thigh fat, and there are good reasons for that. Unless you’ve been working out for a long time, doing those moves will be difficult, so try the modifiers first.

What is the Best Type of Cardio Workout?

The best form of cardio workout is HIIT-High Intensity Interval Training. Contrary to popular belief HIIT is more effective than low intensity workouts, and it’s more challenging too. The idea behind HITT is simple: you transition from low moderate to very high intensity workouts.

By performing these exercises to lose arm fat, 15 minutes of HITT burns as many calories as a 30 to 45 minute low intensity cardio workout. However, keep in mind that HIIT workouts are physically demanding, but it’s effective and refreshing. What makes HIIT especially potent is it provides metabolism support so you can burn calories quickly, even when you’re done exercising, you’re still going to burn calories throughout the day and you will expend even more.

Types of HIIT Workouts

PushupsWhile HIIT can be done on gym equipment, it’s also possible to do it at home. There are a lot of ways to do an HITT, and here’s a basic program to get you started:

  • Warm up for 5 minutes
  • Do as many jumping jacks as you can for 20 seconds
  • Rest for 20 seconds
  • Do as many pushups as possible for 20 seconds
  • Rest for 20 seconds
  • Do as many lunges as possible in 20 seconds
  • Rest for 20 seconds

Repeat the steps above for high knees, burpees, planking and leg stretches. When you’re done, rest for 20 seconds and repeat. Do two sets and when you’re comfortable, do four.

The 20 seconds is not cast in stone, and you can change this to 30 seconds (go full blast for 30 seconds and 30 seconds rest). You may also vary this by going at a moderate pace for 30 seconds, go hard for the next 30 and rest for the next half minute.

Beginners can be satisfied with 5 to 8 intervals, because while it sounds easy HIIT is challenging and you’ll be breathing hard very soon. After working out, cool down for 5 to 8 minutes. You should be content with just 5 to 8 minutes of actual HIIT as you’ll be doing more soon enough.


The best exercise to lose fat is one that combines strength training and cardio, like the ones described here. If you’re looking for a specific set of routines to follow, you can try the Piyo Workout by fitness expert Chalene Johnson. Unlike other workout programs, you don’t have to buy any special equipment, and you can perform all the routines from the comforts of your home.