Men often want to lose weight and gain lean muscle mass, and picking the best fat-burning workouts can help them achieve this goal sooner rather than later. Changing your body composition can help with more than simply feeling good about yourself; it can also possibly lower your risk of metabolic disease, cardiovascular disease, type 2 diabetes, and high blood pressure, all associated with excess body fat. Exercise is a highly efficient way to lose weight and burn fat with a balanced, calorie-controlled diet. A workout burns calories while also affecting your metabolic rate. But, not all types of exercise are made equal regarding fat-burning activities and weight loss. Some workouts and routines can help you burn more calories and move your metabolism into a fat-burning mode than others, so keep reading for a list of the top fat burning workouts.

HIIT

Okay, you might not burn much fat in that HIIT class. But what happens afterward is a different story: A HIIT workout can increase EPOC (excess post-exercise oxygen consumption) to a level that allows you to burn fat up to 24 hours later and even longer in certain situations. This may be contingent on reaching the anaerobic threshold (about 85% of your maximal heart rate) throughout your session. The Tabata protocol is a popular (and quick) type of HIIT exercise. To test it, perform eight 20-second cycles of intense activity with only 10 seconds of rest between rounds. Choose an exercise that will quickly raise your heart rate (e.g. sprints, kettlebell swings, squat jumps, burpees, etc.).

Low-Intensity Steady State

Low-intensity steady state, popularly known as LISS, is a people’s favorite. It is any cardio done at a low effort in a steady state (hence the abbreviation). You can jog, swim, row, or cycle, but you must be capable of communicating. You should work for at least 30 minutes at 60% of your maximal heart rate. The assumption is that your body moves from using glycogen (today’s food energy) to an older source (stored energy, aka the fat from last week’s pizza),” he says. So why not make LISS your go-to fat-burning approach all the time? The explanation is that you still burn fat calories during HIIT and continue to burn them afterward: The disadvantage of [LISS] is that at lower intensities, the absolute energy expenditure will be lower (assuming the time is matched), which is what truly counts for weight control, not fat oxidation per se. A quick, fast HIIT workout saves time over a lengthier LISS session.

Weight Training

According to some experts, a pound of muscle burns nearly three times as many calories as a pound of fat. The more you lift weights—as long as you follow a progressive overload plan, which means gradually increasing your weight—the more muscle mass you will gain, making you a more efficient fat- and calorie-burning machine. It’s no surprise that strength training has been ranked as the top fat-burning activity because you burn energy both during and after training. Not only that, but this physiological adaption (larger muscles) has now increased your metabolism. Aim for two to four strength exercises per week, rotating between upper and lower body days. Aiming for one to two sets of eight to ten reps on each muscle group is a good starting point, but pay attention to your body and make adjustments as required.

Swimming

Swimming is an excellent total-body workout. It’s also low-impact (easy on your joints), so whether you’re 20 or 80, you can incorporate this exercise into your fitness routine. You can try a swim exercise that lasts anywhere from 15 minutes to an hour, depending on your goal and skill level. Aim for four to five days of weekly swimming for the best benefits. Begin with 15- to 20-minute swims every other day, gradually increasing to 30-minute swims four to five times a week. Then, on your active recovery day (when you aren’t swimming), channel your inner senior snowbird by enrolling in a water aerobics class. 

Plyometrics

Explosive movements and quick force buildup characterize Plyometrics. Plyometrics can be called “jump training,” including plyometric workouts such as squat jumps, burpees, and box jumps. These workouts are not only strenuous on your cardiovascular system, but they also require a huge number of muscle groups. Plyometrics, like HIIT exercises, boost your metabolism for hours after you finish.

Steady-state cardio

Running, cycling, spinning, swimming, rowing, hiking, and elliptical training all burn many calories, especially if you do them regularly. Although the afterburn will be less powerful than a more intense workout, consistent cardio sessions can contribute to generating the calorie deficit required to burn fat. Going up an incline while performing the exercise will also enhance your calorie burn. While hiking, running, or walking on the treadmill or outside. Go for the hills or steps, or increase the incline to increase fat-burning effectiveness.

Conclusion

Although exercise can help you lose fat and improve your body composition, the importance of food in weight reduction cannot be emphasized. The best fat burning workouts can help you burn calories effectively and optimize your metabolism for stored fat mobilization. But any type of exercise can help you achieve your weight loss goals, so choose an activity you enjoy—or, ideally, switch it up.