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7 Workout Routines for Fat Loss

Aside7 Workout Routines for Fat Loss from undergoing a diet program, a workout is also one of the best strategies to get rid of excess body fats. Workout doesn’t only burn calories, build up and tone your arms, abs, and legs, but also plays a vital role in fat loss.

About 30 minutes of workout will add up very quickly in a week to keep your body fit but intensity and regularity are what makes workout effective for fat loss. To shed those excess fats, read and follow these 7 workout routines.

  1. Walking or Trekking

Walking is one of the best workout routines for fat loss. It’s an easy and convenient exercise for everyone – from beginners to pro – who doesn’t want to feel overwhelmed or purchase equipment. More so, walking is a lower-impact exercise and wouldn’t stress your joints.

According to a scientific report, walking for about 50mins to 70mins 3 times per week can reduce your body fat and waist circumference by about 1.5 percent and 1.1in. respectively. Try to incorporate more walks into your daily activities or use the treadmill.

  1. Jogging or Running

Both jogging and running are great workout routines that can help you lose excess fat. Though jogging and running seem similar, they are a bit different in pace – a jogging pace is usually between 6.4 to 9.7km/h while a running pace is faster than 9.7km/h.

According to Harvard Health, a 70kg person would lose about 298 calories per 30mins of jogging at 8km/h pace or 372 calories per 30mins of running at 9.7km/h pace. Hence, both jogging and running are great exercises for fat loss that you should incorporate into your weekly routine.

  1. Cycling

Cycling will not only improve your fitness but also help you lose fat. It can be done outdoors on a bike or indoors on a stationary bike at gyms and fitness centers.

Harvard Health estimated that a 70kg person would burn about 260 calories per 30mins of cycling at a moderate pace on a stationary bike, or 298 calories per 30mins on a bike at a moderate pace of 19 to 22.4km/h.

  1. Weight Training

This is a popular choice for those looking to lose fat by burning calories. It’ll also raise your resting metabolic rate, build your strength, and promote muscle growth. Harvard Health estimated that undergoing weight training for 30mins can help a 70kg person burn about 112 calories.

Sandbag workouts can also provide the best weight training. 

  1. High-Intensity Interval Training

High-intensity interval training (HIIT) is an effective fat loss strategy that you can incorporate into many types of workouts like running, cycling, biking, and so on. More. HIIT refers to short bursts of intense workouts that alternate with recovery periods.

For instance, you can cycle on a bike as hard as possible for 30secs and then cycle at a slow pace for 1 to 2mins before cycling hard again. You can repeat this pattern for 10 to 30 minutes.

A recent study revealed that a HIIT workout can burn about 25 to 30 percent more calories per minute than any other exercise.

  1. Swimming

Do you need a fun way to lose fat? Then try swimming. According to Harvard Health, a 70kg person would burn about 233 calories per 30mins of swimming.

The type of swimming also determines how many calories you would lose. Doing butterfly sheds more calories. Aside from shedding fats, swimming may help to improve your flexibility.

  1. Yoga

Yoga is popularly known to relieve stress and improve mindfulness than as a weight loss exercise. However, yoga can burn a fair amount of calories and promote fat loss.

A scientific study showed that obese women who participated in two 90mins yoga sessions per week experienced about 1.5in. reduction in their waist circumference


The seven workout routines explained above will not only help you to shed excess body fat but will also provide other benefits, such as stronger bones, flexibility, improved mood, and a reduced risk of many chronic diseases.