There are no universally "best" fat-burning exercises that work for everyone because your health history, fitness level, age, medications, and body all play a role in what works best for you.

This guide presents 12 exercise options that research shows can help with fat loss. 

Disclaimer: If you have underlying health conditions or take medications, please discuss any new exercise routine with your care team before starting.

Try these 12 best fat-burning exercises: Options for every level 

We haven’t ranked these exercises from best to worst. Instead, we organized them from the easiest to start (like walking) to more challenging options (like kickboxing) to help you find what matches your current fitness level.

Each exercise has its own benefits. What matters most is finding activities you can stick with over time. The "best" exercises to lose weight are the ones you'll actually do regularly.

Please note: While we’ll discuss calories burned in each exercise, knownwell doesn’t focus so much on calories with clients. We take a holistic approach that focuses on improving your whole health that we personalize to meet your specific needs.

Walking (Yes, really)

Walking is a low-intensity, steady-state activity that primarily burns fat for fuel rather than stored carbohydrates. But this changes as your pace picks up. At faster walking speeds, your body starts using more carbohydrates, sometimes even more than during running at the same speed. 

Studies show that even 30 minutes of walking 5 days a week can improve body composition when combined with appropriate nutrition.

Strength training & weight lifting

Strength training might not burn as many immediate calories as other exercises like running, but it's important for long-term fat loss success. Resistance training preserves muscle mass during weight loss, which matters because muscle tissue influences your resting metabolic rate.

Research shows 10 weeks of resistance training can increase lean mass and reduce fat mass. More importantly, resistance training can increase resting metabolic rate by approximately 7%, meaning you burn slightly more calories around the clock.

Consult your care team if you have osteoporosis, joint problems, cardiovascular conditions, or take medications affecting bone density or blood pressure.

Running or jogging

Running burns more calories per minute than walking due to higher intensity demands and greater muscle engagement. Studies show that regular runners tend to have lower body fat percentages, though this doesn't mean running is necessary or appropriate for everyone.

If you’re new to running, move at a pace that feels manageable and increase your running time gradually. This is because non-runners starting to run have an increased risk of developing a running-related injury.

Cycling (indoor or outdoor)

Cycling provides cardiovascular conditioning while remaining relatively joint-friendly compared to running. Studies show regular cycling can improve body composition, though results depend heavily on intensity and duration.

Moderate cycling burns roughly 400-600 calories hourly, depending on your weight and effort level. Higher-intensity cycling increases calorie burn.

Outdoor cycling naturally introduces changes in terrain that will shift your effort level, while indoor bikes offer a predictable environment. You can adjust resistance in a way that feels right for your body and health needs.

HIIT (High-intensity interval training)

HIIT alternates brief periods of maximum effort with recovery intervals. Research shows that HIIT can reduce body fat in less time compared to steady-state cardio, while also preserving muscle mass.

The intense intervals spike your heart rate and metabolic rate, creating substantial calorie burn during and after exercise. This is known as EPOC (excess post-exercise oxygen consumption). HIIT also improves insulin sensitivity and promotes fat oxidation.

If you’re interested in trying HIIT, you can alternate brief periods of stronger effort with slower or easier movement. Start at a level that feels manageable and only increase the challenge as your body adapts. 

Circuit training

Circuit training alternates between different exercises with minimal rest between stations. A circuit might include jumping jacks, push-ups, squats, planks, and burpees performed sequentially.

The constant movement between exercises keeps your heart rate elevated throughout the workout while targeting different muscle groups. This activity reduces body weight and body mass index while improving metabolic rate afterward.

Choose a small set of exercises you enjoy. Move through each one at a steady pace, then take a brief rest before starting the next. Repeat the full circuit several times. Adjust the routine to suit your energy levels.

Hiking (especially with elevation)

Research shows that walking on inclines increases energy expenditure significantly compared to level-ground walking, making hiking with elevation gain particularly effective for calorie burn.

When you climb uphill, the increased muscular demand elevates both immediate calorie burn and cardiovascular challenge. Studies indicate that uphill walking has a 113 ± 32% greater metabolic cost than flat walking, though exact numbers depend on grade, pace, and individual factors.

Start with moderate trails and shorter distances if you're new to hiking. Steep inclines stress knees and ankles, particularly on descents. 

If you have joint issues, balance problems, or cardiovascular conditions, discuss appropriate trail difficulty with your care team before attempting challenging hikes.

If mountain trails aren’t accessible, walking on an incline treadmill can offer a similar challenge. Research shows that walking uphill increases the body’s energy demand compared to walking on flat ground. Choosing a gentle incline can make your workout feel more engaging.

Jump rope

Jump rope can be remarkably effective for improving cardiovascular endurance, speed, and agility, though this depends heavily on your intensity, body weight, and technique.

Do as much as you can to start. As your fitness improves, you can gradually extend the length of each session in a way that feels manageable for you and aligns with your health needs. Proper form is important. 

Swimming

Swimming has exceptional fat-burning potential while remaining gentle on joints. The water's resistance provides constant muscle engagement, while buoyancy reduces impact stress.

For moderate swimming, a person who weighs 155 pounds would burn around 420 calories in an hour. The exact amount depends on your body weight and swimming speed. Those who weigh more will burn more calories doing the same activity.  

A 155-pound person swimming at a vigorous pace (like doing continuous butterfly or fast freestyle) can burn about 700 calories per hour. 

If you’re new to swimming, give yourself time to build endurance at a pace that feels right for your body and health needs. With consistent practice each week, many people start to feel improvements in strength, comfort in the water, and overall stamina.

While swimming offers many health benefits, regular exposure to chlorine-based disinfectants in indoor pools has been linked to respiratory issues. If you have lung conditions or sensitivity to pool chemicals, consult your care team before swimming.

Stair climbing

Stair climbing combines cardiovascular work with lower-body strength training. Research shows it burns more calories per minute than flat-ground walking or jogging due to the added resistance of working against gravity.

Depending on the pace of your stair climbing, the MET values range from 4.0-8.8. Based on this intensity, a person weighing 150 pounds (68 kg) could burn up to 629 calories per hour, which means even shorter bouts can contribute meaningful energy expenditure.

You can use actual stairs in your building, a stair climber machine at the gym, or find outdoor stadium stairs. 

Rowing

Rowing machines provide one of the most complete workouts available, involving around 70% of the body’s muscle mass. Also, rowing engages major muscle groups in a coordinated sequence, with approximately 60% of your power coming from the legs alone. 

This full-body engagement translates to substantial calorie burn.  

For a person around 155 pounds (70 kg), moderate-effort rowing on a stationary machine burns roughly 500 calories per hour, with higher body weights and more vigorous efforts pushing that number higher.

When you start rowing, choose the approach that feels manageable and aligns with your current conditioning and health needs.

Kickboxing

Kickboxing classes blend cardio work with strength-based moves like punches and kicks. Research on K-1 style kickboxing shows that the sport’s constant movement and quick bursts of strikes and defensive actions keep the heart working hard while using the arms, legs, core, and shoulders together.

Many gyms offer classes for different experience levels, and you can also follow guided videos at home. If you’re adding kickboxing to your routine, aim for a rhythm that feels doable each week and pair it with other types of movement you enjoy. 

What counts as a good fat-burning exercise?

A workout counts as a good fat-burning exercise when your body uses stored energy during and after physical activity. Exercises combining cardiovascular demand with muscular work usually create the metabolic conditions that encourage fat oxidation while maintaining the muscle mass needed for long-term metabolic health.

Choose exercises based on:

• Your current fitness level
• What equipment you have access to
• Any health conditions you need to work around
• What you actually enjoy doing
• How much time you have

Remember: Someone who walks every day will see better results than someone who plans to do intense workouts to lose weight but rarely follows through. Start where you are, not where you think you should be.

Effective low-impact exercises for fat loss

Not everyone can, or should, do high-impact exercise. If you have joint issues, injuries, or are carrying additional weight, low-impact exercises may be more comfortable and sustainable for you. The good news is that low-impact doesn't mean low-effectiveness.

Here are some examples of low-impact exercises:

• Walking remains the most accessible option. Research consistently shows walking reduces body fat when performed regularly. You don’t need any equipment, it has minimal injury risk, and is sustainable long-term.
• Cycling (particularly stationary bikes) provides cardiovascular benefits without joint stress. The seated position allows intensity control through resistance adjustment.
• Swimming is an easier full-body workout. The buoyancy of water supports body weight, making this ideal for individuals with arthritis, mobility limitations, or those managing obesity as a medical condition.
• Resistance training builds strength. Use bands, machines, or controlled free-weight movements to create muscle engagement through tension rather than joint stress.

These exercises work best when you do them regularly. This study shows that steady, low-intensity movement done at a comfortable pace can improve recovery and endurance over time, and it’s easier on your body than harder workouts that are difficult to keep up. 

Exercises that don’t burn as much fat as you think

Below are exercises that aren’t necessarily significant to fat burning, but they do provide certain health benefits:

Barre and light toning classes

Barre classes and similar light-toning workouts provide improved flexibility, muscle endurance, and mind-body connection, but they don't create the calorie deficit needed for significant fat loss.

These classes usually maintain lower heart rates, build some muscle definition, improve body awareness, and use minimal resistance. 

Most traditional yoga styles

Traditional yoga styles (Hatha, restorative, Yin) provide flexibility, stress reduction, and mindfulness, which are all valuable for overall health, but they burn relatively few calories. 

You can include yoga for stress management, flexibility, and recovery. Pair it with more intense activities rather than relying on yoga alone for fat loss.

Light resistance bands (Used alone)

Light resistance bands provide useful muscle engagement but won't create enough metabolic demand for significant fat loss when used as your sole exercise method.

Resistance band training produces strength gains comparable to conventional weightlifting for both the upper and lower body.

Do ab exercises burn belly fat?

No, ab exercises don't preferentially burn belly fat. Abdominal exercises strengthen core muscles, but they aren’t the “best exercise” to lose belly fat like people hype up on social media.

Crunches, planks, and other core work build abdominal muscle strength and definition. However, the muscles can't "burn" the fat directly above them. Total-body fat loss reveals the abdominal muscles you've built through core work.

Include core exercises for functional strength and muscle development, but prioritize full-body movements and cardiovascular work for actual fat reduction.

Fat loss vs. weight loss: What’s the difference?

The difference between fat loss vs. weight loss is that literally, “weight loss” means any decrease in total body weight, fat, muscle, water, or bone. The scale number doesn't tell you what you're actually losing.

Fat loss specifically means reducing body fat while maintaining or building lean muscle mass. This is what most people actually want, even if they say "weight loss."

Body recomposition is the process of losing fat while maintaining or building muscle mass (also referred to as skeletal muscle mass). Research shows this can happen in people who do regular resistance training and follow nutrition strategies that support their goals. 

The amount of change someone sees can vary based on things like their training history, eating habits, and starting body composition.

Consider combining both cardiovascular exercise and strength training to create optimal body composition changes. Cardio increases immediate calorie burn and cardiovascular fitness. 

Strength training preserves muscle mass, maintains metabolism, and creates the defined, toned appearance most people want. 

Science-supported ways to structure a fat-loss workout week

Research shows that different types of exercise support fat loss in different ways. Reviews from sports and health journals suggest that both aerobic exercise and resistance training play helpful roles, and the best approach is one you can stick with over time.

Studies show that:

• Aerobic exercise helps lower body fat, including deeper abdominal fat, even when weight changes are modest.
• Moderate and higher-intensity workouts can both support fat loss when total energy use is similar.
• Fewer, longer sessions may support fat loss more effectively than many very short workouts for some people.
• Resistance training helps preserve lean mass, which supports metabolism and overall health during fat-loss efforts.

Putting this research together, a fat-loss workout week can include:

• Regular aerobic activity, like walking, swimming, or cycling
• Strength training a couple of times a week to help maintain muscle mass
• One longer session if your body and schedule allow
• Intensity levels that feel workable for you, especially if you are new to movement or managing health concerns

Across all studies, one theme is clear: Consistency matters. A routine that feels realistic and repeatable supports fat loss more effectively than workouts that are too intense or hard to sustain.

Discuss appropriate workout frequency and intensity with your care team, particularly if you take medications or manage any health conditions. At knownwell, we have both primary care physicians and weight management specialists who are ready to help.

Nutrition still matters

Exercise works best when combined with balanced nutrition. When losing fat, adequate protein intake helps preserve lean muscle mass. Without sufficient protein, your body breaks down muscle along with fat during weight loss.

Also, severely restricting calories while exercising intensely can dramatically reduce your energy levels and impair recovery. 

Make gradual improvements in food quality and portion awareness rather than pursuing perfect eating. Small, consistent changes compound over time without the deprivation that leads to giving up.

If you're unsure how to balance nutrition with your exercise routine, knownwell's registered dietitians can create personalized guidance based on your individual health needs, medications, and realistic lifestyle constraints. 

Get medical support that goes beyond the scale

Exercise and nutrition information exist everywhere about the “best” fat-burning exercises. What's harder to find is personalized guidance that considers your unique health history, current medications, metabolic health, and realistic lifestyle constraints.

At knownwell, we take a different approach to weight management and metabolic health. Our registered dietitians and health coaches work collaboratively to understand your specific situation and what realistic changes you can sustain.

Our team addresses questions like:

• How do my current medications affect exercise response and recovery?
• What intensity and duration suit my current fitness level without injury risk?
• How should I adjust my routine as I lose fat and build strength?
• What eating patterns support my exercise performance and recovery?
• How do I manage weight management after age 40, when metabolism naturally shifts?

If you've struggled to make exercise routines stick, or if your previous weight loss attempts resulted in losing muscle along with fat, our medical support can help you.

Connect with our care team to explore how evidence-based nutrition support complements your exercise efforts. You can also visit us in person at one of our main locations.

Frequently Asked Questions

What is the single best exercise to burn belly fat specifically?

There isn’t one single best exercise that burns belly fat on its own. Research shows that whole-body movement, such as walking or strength training that engages large muscle groups, supports overall fat loss more effectively than targeted abdominal exercises. 

How often should I work out to lose fat?

There isn’t one perfect number of weekly workouts for you to do to lose fat, but research shows that being active regularly across the week is what matters most.

Studies show that weight-loss changes are linked to total activity across the week, not the exact number of sessions.

How long should workouts be for fat loss?

Both shorter and high-effort workout sessions and longer moderate sessions can help with fat loss. A large review found that HIIT and moderate-intensity exercise produce similar fat-loss results when total energy burned is similar. 

Choose the style that fits your energy, schedule, and comfort level.

What burns more fat, cardio or weights?

Neither cardio nor weights will burn more fat because they both burn fat in different ways. Cardio helps you use more energy during the activity. What people call “weight lifting for fat loss” is strength training that helps you keep or build muscle, which supports your metabolism.

A position statement from the American College of Sports Medicine suggests combining both for the best overall effect.

Is HIIT better than steady-state cardio?

HIIT is not necessarily better than steady-state cardio. HIIT burns more calories per minute and has a small afterburn effect. Steady-state cardio burns fewer calories per minute but can be done more often with less recovery time, allowing for higher weekly training volume.

The best depends on your schedule, preferences, and recovery capacity. 

Do I need to work out every day to see results?

No, you don’t need to work out every day to see results. Research shows that recovery helps your body adapt and prevents the fatigue that can interrupt progress. Most people do well with a mix of movement and rest days, but the most important part is a routine you can maintain.

What exercises help with stubborn fat after 40?

The exercises that help with stubborn fat after age 40 include a combination of strength training and aerobic activity. This combination supports overall health, while paying attention to recovery becomes even more important. We naturally lose muscle as we age.

Research shows that strength training can help slow this process. You can also read this guide with wellness tips for women in midlife.

Can I lose fat without going to the gym?

Absolutely, you can lose fat without going to the gym. Studies have found that regular walking can help reduce body fat, especially when paired with healthy eating.

Other research shows that home-based strength routines can improve body composition and support weight-loss efforts, even without gym equipment.

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