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Which Exercise Burns the Most Fat?

Bhakti Satalkar Feb 28, 2020
When we want to lose weight, we often tend to ask which exercise burns the most fat. Here are simple fat-burning exercises, which can help lose weight fast.
Weight loss process, although not very difficult, can become difficult for a number of people. It can be attributed to the fact, that we are ill-informed about a number of things. There are two main pillars of any weight loss program. They are exercises and healthy diet.
Often it is seen, that people concentrate only on one aspect of the program. They either diet, and have no place for workouts in their daily schedule, or they exercise, but do not follow any kind of diet. However, note that for an effective and long-lasting weight loss both the aspects have to be followed to the 'T'.

Simple Exercises to Burn the Most Fat Fast

Now that we have established that exercises are important for weight loss, the question arises which exercise burns the most fat. There are two main types of exercises, cardiovascular exercises (lead to increases heart rate and metabolism) and strength training exercises (involve use of free weights or weight machines).
When you go to a gym, you will be given an exercise plan, which often is a combination of both these exercises.

Walking Exercise

Most of us have a tendency to underestimate the benefits of walking. Although it may be a less strenuous form of exercise, it is known to burn a lot of calories.
However, it is important that you do brisk walking and not as though you are strolling in the garden. Walking just for 30 minutes will help you to burn 180 calories. To add more intensity to the walking exercise, you can combine climbing hills or sprinting with walking.

Running and Jogging

One of the best cardiovascular exercises is running and jogging. Other than time, you will only have to invest in a good pair of running shoes for this cardio exercise. It is said to be the best exercise that burns the most belly fat.
Running or jogging for about 30 minutes will help to burn approximately 300 calories. However, it is important not to run on hard surfaces, as it can cause injury to the ankles and knees.

Jumping Rope

It is one of the traditional cardiovascular exercises. It is a simple, yet very effective exercise to burn fat. One will not have to invest more than 15 to 20 minutes a day on this exercise. It is known to give a full body workout.
It's not only good for cardiovascular endurance, but it also helps to enhance performance in any sport. Among the jumping rope benefits are eye-hand coordination, lateral movement, foot and hand speed, and not to forget agility. Jumping rope is a great cardio exercises to do at home.


Swimming is a full body exercise. It can also be used for cross training, along with other cardio exercises. One can use the different strokes to get better results, and to bring variety in your exercise routine.

Rock Climbing

It is one of the best fat-burning exercises, hence should be a part of the cardiovascular workout. It also helps to strengthen arms and legs.

Elliptical Trainer

With this exercise equipment you will be able to burn a lot of fat. Along with being a great cardio exercise, it also helps to build endurance. There are different programs you can choose from.
There are varying speeds, which you can make use of as well. Initially you can start with low intensity, and eventually add more intensity to the program either in terms of speed, or incline, or even both.

Step Aerobics

Step aerobics is often the chosen aerobic activity in the gyms. It helps to work legs, hips, and gluteal muscles. Combine it with some upper body movements to work the upper body as well.


This is one of the most popular cardiovascular activities. You can go cycling in nature, and reap the bicycle exercise benefits.
If you do not have the regular bicycle, then you can also make use of the stationary cycle at home as well. Varying the speed and resistance will help to increase intensity of the exercise.
Apart from these simple exercises, pushups, pull-ups, press-ups, lunges, bicycle crunches, squats, side planks, etc. can help lose fat. How fast and how much fat you lose will depend upon the consistency and intensity of the exercise.
Now that you know the exercises that burn the most fat, which exercise have you chosen for yourself? Along with exercise, we hope you do remember about the diet as well. At the same time, make it a point to change your exercise for about 3 weeks after every 8 weeks of exercise, as it may stop giving you the desired results.
Disclaimer: This post is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.