The best exercises for fat loss

by • 03/07/2016

Fat loss ranks high on the list of why many people exercise. Like with other workouts designed for specific purposes, a careful diet should complement the exercise routine for optimal results.     


In fact, the diet during a fat-loss programme is said to be the ultimate determining factor on whether or not you will succeed in shedding the weight. Particularly if you are consuming excessive calories, from bad sources such as sugars. Check out this article for a calculator to determine your daily target caloric intake and macronutrient breakdown (as well as a recommended fat-loss diet and fat-loss workout).  


A good customised routine considers many variables that determine how successful one will be at losing fat. Add strength building to maintaining cardio and a complementary diet, and your chance of success will be much higher.


Here are 15 popular exercise moves and corresponding calories burned per hour (ranked from low to high):

  1. Yoga (power), 364 calories

  2. Golfing (carrying clubs), 391 calories

  3. Walking (5.5 km/h), 391 calories

  4. Elliptical trainer (moderate effort), 455 calories

  5. Swimming laps (light or moderate), 528 calories

  6. Hiking, 546 calories

  7. Rowing, stationary, 546 calories

  8. Football (touch or flag), 728 calories

  9. Tennis (singles), 728 calories

  10. Running (8 km/h), 755 calories

  11. Stair treadmill, 819 calories

  12. Swimming laps (vigorous), 892 calories

  13. Taekwondo, 937 calories

  14. Running (13 km/h), 1074 calories

  15. Rope jumping, 1074 calories

* Clinically based on a 91kg individual exercising for one hour


The intensity you apply to your workout also determines your results. Shorter workouts get more results, and are possibly more time-efficient for the busy modern man and woman. Make these short bursts intense to add muscle tone.

HIIT it hard

High intensity interval training is simple and effective. Studies show women on a 20-minute HIIT programme dropping six times more body fat than a group that did 40-minute jogging sessions. HIIT trainees continue to burn calories long after a workout. Find out more here.

Tabata training

Japanese Dr Tabata developed a "20 seconds on, 10 seconds of rest, repeat for four minutes" method that builds aerobic and anaerobic fitness levels more than steady state sessions.

Mix it up

Your body likes variety. The best fat-loss workout is a mix of heavy training and cardio. The heavy weights build muscle and improve strength. Add bodyweight movements to your cardio sessions like squats, push-ups, burpees, and core work.

Rope it in

A skipping rope is cheap and this activity can be done at home, during lunchtime at work, or even when you are on holiday in the comfort of your hotel. Skipping is easy on the body, yet high in intensity.


For men who are looking for some stronger moves, check out this article for 13 moves designed to lose fat. While you are at it, read this article for six worst things you can do for fat loss. If you’re looking for someone to help you take your training to the next level, take a look at our fitness partners or find your tribe within the community.



by • 03/07/2016