To get rid of excess fat is one of the objectives of every individual yearning for a healthy body. Excess fat put the body in danger of diseases such as obesity, heart diseases, diabetes, and poor immune system. Notably, some exercises burn fat faster and more efficiently than others. It is paramount to lay emphasis on the exercises that burn entire body fat rather than to focus on specific regions only.

To increase fat loss, you have to do endurance exercises commonly known as aerobics/cardio. This is any type of exercise that trains the heart. However, the best exercises that burn fat most are subject to debate.


Aerobic exercises are any activity you can do to increase your heart rate and challenge the heart and lungs to use oxygen to fuel the activity over a lengthy period (15 minutes or longer).

Aerobic activities are:

  • Running
  • Treadmill workout
  • Cycling
  • Rowing
  • Jump Ropes

Aerobics can be of low-intensity, medium intensity, or high intensity (HIIT). In an aerobic exercise, oxygen, carbohydrates, and fats combine to fuel the cells by producing triphosphates (ATP).

Fat is the most efficient source of fuel in aerobic activity because they can be mobilized easily in the presence of oxygen compared to other sources. Moderate aerobic activities, at a maximum heart rate (MHR) of 50-70%, burn more actual fat [1].

Still, a higher intensity workout, at 75 or more % MHR, burns more in terms of total calories used translating into a greater fat loss. (You can calculate your MHR by simply subtracting your age from 220.)

It appears that, as long as you fuel your activities with oxygen and not carbohydrates, you burn more fats. The higher the intensity the better.

Aerobic exercises burn fat and improve cardiac health, while anaerobic exercises burn fat, improve metabolism, and builds lean muscles.

How can you differentiate aerobic from anaerobic exercise?

Aerobic exercises are moderate and enable the body to gain endurance; for instance, walking, running, and swimming. Basically, they utilize oxygen to burn fat. On the other hand, anaerobic exercises are high-intensity workouts (e.g HIIT, sprints) and strength training. They use carbohydrates to burn fat.


Running is one of the most efficient ways for fat loss. Apparently, when you are jogging, the heart and other important body organs are engaged. Hence, the body breaks down the excess fat to provide energy. Running burns an estimate of 600 calories per hour.

To make running more effective, you need to switch your pace at different intervals. Alternating high and low speed also improves your metabolism. Try intervals of high-speed periods (sprint) and push your body to run as fast as possible, then have a period of slow running.

Sprint running is the best for belly fat. A study that examined 20 women shows that sprint running for six weeks can reduced body fat and waist circumference[2].

As a beginner, start with short a distance at a moderate speed and increase as your body becomes accustomed to the exercise. You can do it 3 times a week, at 65-85% MHR, for 20-30 minutes per session.

Running on a Treadmill

A treadmill workout is also successful in burning fats. The exercise can fit everyone since it is possible to adjust the speed and pace of the machine. A treadmill is the best when you do not feel like running outdoors. It also makes it easier to control your pace while checking on your heart rate.

Jump Ropes

Jumping Ropes is a secret to losing weight fast. The exercise burns fat in the entire body. It burns over 1000 calories per hour. It is a low impact activity; therefore, only a low risk of injury is involved. Jumping ropes burn fat and increase shoulders and calves definition. It involves an incredible amount of skills, focus, patience, and strength.

When done in the right way, jumping ropes can:

  • Prevent osteoporosis due to its low impact
  • Burns the most fats
  • You can develop a wide range of skills and stamina- boxers use skipping rope as part of their training)


Cycling burns entire body fat and more so the belly fat. Apparently, cycling in rough roads is strenuous and hence the body uses the excess fat to provide energy. Just like running, you will burn 600 calories while cycling at a moderate speed.


Rowing n a machine is great for an overall fat burn. It burns 840 calories per hour; therefore, it is a higher intensity than walking but lower running. It works on all the main muscles of the body.

The exercise is useful for the following reasons:

  • It’s a full body workout.
  • Burn the highest number of calories compared to other types of aerobics.
  • Improves fitness and athletic performance.
  • It is a high-intensity low impact workout.


Just like rowing, is a low impact exercise that workouts the whole body. The body works in a weightless environment (water); thus, there is little risk of injury. Swimming per hour burns about 600 calories.

Benefits of aerobic activity are:

  • Low chances of injury
  • Overall fitness
  • Improves athletic performance


HIIT is a popular type of exercise that involves a quick burst of intensive activities with very short rest periods.

Studies show that HIIT is an incredibly effective method of fat burning [3].

HIIT can burn 30 % more calories than other types of cardio.

You do intense exercises such as push-ups, squats, and burpees with a rest period of 30 seconds in between.

Benefits of HIIT Workouts

  • You can burn fat while building muscles
  • Reduces insulin level
  • Increase metabolism
  • Raises fat burning hormones

Bottom Line: Skipping rope burns fat the most; however, for overall fitness, it is better to do HIIT workouts. Unlike jumping ropes, HIIT workouts will give you long-term results and boost your metabolism. Start your exercises on a low note, especially if you are a beginner and take more advanced and challenging exercise as your body becomes accustomed to intense activities.

Do not over your cardio. It is acceptable to exercise for 45min- 1hour. Exercising beyond this can cause an injury or burn an important muscle, which will slow down your metabolism.

Be consistent and do enough to start seeing results. As a beginner, you can exercise 3 times a week; however, at an advanced stage, you can work out 4 to 5 days.

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