7 Best Exercises to Burn Fat and Boost Metabolism

Looking for the best exercises to burn body fat and boost your metabolism? You’ve come to the right place.

From the complications of excess fat to breaking down how our bodies burn fat, keep reading to understand the science behind weight loss. Then, we’ll jump into the 7 best exercises you can start today to begin your weight loss journey.

October 27, 2023

Why Excess Fat is Dangerous

Let’s start with why holding excess fat could be dangerous.

One of the main issues surrounding excess fat is the effect it could have on your kidneys. Kidneys help to regulate your blood pressure.

High blood pressure can lead to various dangerous complications, including straining your heart, damaging your blood vessels, and increasing the risk of a heart attack.

Other complications include the likelihood of suffering a stroke, kidney disease, and, unfortunately, in some cases, death.

How Do Our Bodies Burn Fat?

Before getting into what exercises are best to burn fat and boost your metabolism, it's essential to understand how our bodies burn fat.

When we talk about burning fat, we're generally talking about subcutaneous fat, which is the fat that sits just below the skin. Depending on the person, the fat can be anywhere from centimeters to inches thick.

However, we also have to consider visceral fat. This fat sits below the abdomen and surrounds the organs, such as the kidneys, intestines, lungs, and heart. As this fat builds up, it can start to push against your abdomen, which is then what pushes your waist or belly out. This is the type of fat that will link to diseases and complications.

Let's look at the fat-burning process. When you introduce a new exercise routine into your life and limit your calories, the body does two things to burn fat:

1. It will use the energy stored in fat cells to fuel that new activity you're introducing to your life.
2. It will stop putting away excess fat for storage.

When exercising, the brain signals to the fat cells they need to release energy packages to the bloodstream. Then, your heart, lungs, and muscles will take these fat cells and use them to execute activities. Essentially, this leaves those fat cells empty, and they become useless to your body. Whatever is left of them is released as part of the respiration or urination process.

7 Best Exercises That Burn Fat and Boost Metabolism

It's important to remember that there is no singular best form of exercise for fat loss or boosting metabolism. Everyone's body is different, meaning different types of exercise may work for one person and not another. It's a matter of trying them out and seeing what works best for you. It could also be a combination of all of them. Prioritize the ones you enjoy - this is the best way to ensure you'll stick to the plan.

1. Walking

This is one of the simplest and most convenient ways to start your weight loss journey. It can become a natural part of your daily routine. Instead of driving or getting a bus, try walking to your destination. Anywhere from 8,000 to 10,000 is a healthy amount of steps per day.

2. Running or Jogging

These are both great exercises to lose weight, and which you choose will depend on how confident of a runner you are. It’s a bit of a step up from walking. If you're a beginner, aim to jog for 20-30 minutes three or four times a week. Once you’re confident, start increasing your pace.

3. Pilates or Yoga

Pilates burns fat a bit slower than running, but you're more likely to stick to it if you enjoy it. Other benefits include improving back pain and strengthening your muscles. Yoga can also reduce body fat. It's so good for your mental wellbeing, which is necessary for your health journey.

4. Swimming

Swimming is a fun low-impact exercise, meaning there will be less stress on your joints. You can reduce body fat by swimming for 60 minutes 3 times a week. Swimming can also improve your flexibility and reduce the risk of heart disease.

5. Cycling

Not only is cycling great for weight loss, but it can also be really enjoyable. If walking somewhere takes too long, invest in a bike. Alternatively, you could use a bike machine at the gym. Cycling focuses on your legs and waist and ensures you’re walking those areas.

6. High-Intensity Interval Training (HIIT)

If you’ve never heard of HIIT exercises, they are short 10-30 minute workouts that burn calories quickly. You're exercising at a higher intensity, but in shorter intervals. It includes a few minutes of intense exercise and then slowing down for a bit, which you continue on rotation for up to 30 minutes. Start slow and build up confidence as you gain fitness and lose weight.

7. Weight Training

This type of exercise mainly focuses on your muscles, but muscles are one of the biggest organs that will take body fat and burn it at a quick rate. If you're considering weight training, either invest in a personal trainer or start slowly and do research. Don't hurt yourself!

Conclusion

And there we have it. That's a fitness breakdown of body fat and how we can burn it and boost your metabolism. Remember that the journey of weight loss can be challenging, and you shouldn't feel disheartened if you don't see progress right away. Make sure you’re enjoying whatever exercise you choose, as you’re more likely to stick with it!