If your goal is to lose weight and get in shape, you’ve probably wondered: what exercise burns the most fat?
The answer depends on several factors, including workout intensity, duration, your metabolism, and body composition.
In this article, we’ll break down the best fat-burning exercises and how to make them part of your training plan.

HIIT: High-Intensity Interval Training

HIIT is widely known as one of the most effective fat-burning methods.
It involves short bursts of intense activity followed by rest or low-intensity periods.
Not only does HIIT burn a lot of calories during the workout, but it also boosts your metabolism for hours after—thanks to the EPOC effect (Excess Post-Exercise Oxygen Consumption).

Sample HIIT Workouts

• 20 seconds sprint + 40 seconds walking, repeated for 15–20 minutes
• 30 seconds burpees + 30 seconds rest, repeated for 10–15 rounds

Running and Power Walking

Running is a classic, full-body cardio workout that burns serious calories.
If you’re a beginner, brisk walking is also a great start and easier on the joints.
Both can significantly contribute to fat loss, especially when done consistently.

Tips for Running

• Start with 20–30 minute sessions at a steady pace
• Increase time or speed gradually
• Mix in uphill routes or trail running for added intensity

Strength Training and Weight Lifting

Strength training is an underrated fat-burner.
Building muscle increases your resting metabolic rate, which means you burn more calories even while at rest.
Plus, strength workouts trigger a strong afterburn effect that can last up to 48 hours post-workout.

Example Strength Exercises

• Squats with barbell
• Bench press
• Deadlifts

Cycling

Cycling is a fantastic low-impact exercise that can burn 600–800 calories per hour, depending on pace and intensity.
It’s great for beginners and experienced athletes alike, and it can be done outdoors or on a stationary bike.

Cycling Tips

• Try HIIT cycling by alternating fast sprints and slow pedaling
• Increase resistance on the stationary bike to simulate uphill climbs

There’s no one-size-fits-all answer to “what burns the most fat?”
The key is to combine different types of training—like HIIT, cardio, and strength—for maximum effect.
Choose activities you enjoy, stay consistent, and pair your workouts with a balanced diet to see real results over time.