Fat Burning Exercises


Fat burning exercises are slow, aerobic, long duration exercises.  They also involve most of the major muscle groups.  Good fat burning exercises to include in your weight loss exercise program include:

  • Walking
  • Jogging
  • Running
  • Cycling
  • Rowing
  • Stair climber machine
  • Elliptical exercise trainer
  • Swimming


These exercises will burn a higher percentage of calories from fat than exercises involving brief spurts of activity followed by rest.  Exercises like sprinting, basketball, racquetball, tennis, and golf can all be included as part of your weight loss exercise program, but they will burn sugar or carbohydrates, not fat.

Home treadmills and elliptical trainers are great for fat burning exercises because they give you the slow, aerobic, long duration types of exercises that burn fat.  They allow you to work out in all sorts of weather, are easy to use, and are cost efficient since quality equipment will last you a very long time.

It is a good idea, however, to vary the exercises you do for your weight loss exercise program.  After a while, your body becomes accustomed to a specific sort of exercise, and as your muscles adapt, your body will use fewer calories.  So choose several exercises you like and vary your routine from time to time.

You should also know that muscle burns more calories than fat, and it burns calories all the time, even when we are sleeping.  Therefore you might want to include some weight lifting or strength training exercises in your exercise program.

How Long Should You Exercise?

As mentioned above, fat burning exercises are long duration types of exercises.  For the first 20 – 30 minutes that you work out, your body burns sugar or carbohydrates.  Now, carbohydrates are still calories, so that will still help you lose weight on your weight loss exercise program.  However, if you want to burn fat, you need to exercise for more than half an hour.  It’s OK to exercise at a moderate pace; you just need to be able to do it for more than half an hour.

For instance, if you can walk for more than 30 minutes but can’t run that long, you are better off walking.  Now, if you can run part of that time, that’s all the better.  You can walk a bit, run a bit, then walk a bit more.  You’ll burn more calories that way and burn fat as well.

When Should You Exercise?

You can exercise at any time of day.  Exercising right before bed might make it hard to sleep, but any other time is fine.  Choose a time when you can exercise for more than 30 minutes and a time when you can consistently stick to a work out routine. 

Your Metabolism

Your metabolic rate is how fast calories are burned.  The faster you burn calories, the more weight you will lose.  The good news is, it’s possible to speed up your metabolism.  The best way to speed up your metabolism is a combination of diet and exercise.  A combination of fat burning exercises and strength training are recommended as the best exercise plan.  Aerobic exercise speeds up your metabolism for 4 – 8 hours after you stop exercising, so exercises like jogging, cycling, and swimming are great for speeding up your metabolic rate. 

You can also keep your metabolism up by eating small meals frequently throughout the day, instead of eating three big meals.  By eating every few hours, your metabolism is constantly going.  Of course, you need to eat low fat, low calorie meals.  A healthy diet goes hand-in-hand with your weight loss exercise program.

Please feel free to write to us if you have any questions about an exercise program for weight loss.  We wish you well in your weight loss efforts. 



More than fat burning exercises on our benefits of exercise page

Quickcare Self Care Home Page



Disclaimer, Copyright and Privacy Notice