What’s the Best Workout for Fat Loss?

Let’s break it down.

Strength Training is the Unsung Hero

If you’re not lifting weights, you’re missing a major piece of the fat loss puzzle. Building muscle doesn’t just make you stronger—it increases your resting metabolic rate. In other words, muscle is metabolically active tissue. The more you have, the more calories your body burns just staying alive. That’s a long-term win.

And no, lifting won’t make you bulky (unless you eat and train specifically to get bulky). In fact, many people who say they want to “tone up” actually mean they want to lose fat and keep muscle. That’s exactly what strength training helps you do.

Aim for 2–4 full-body sessions per week, prioritizing compound lifts like squats, presses, and rows. Keep the intensity moderate to high, and progressively overload over time.

Cardio Still Has a Role

Cardio isn’t useless—it’s just misunderstood. Long, steady-state cardio (like walking or light jogging) helps increase calorie burn and improve heart health. It’s not flashy, but it’s effective, especially when you’re in a fat-loss phase and need to create a caloric deficit without overloading your joints or nervous system.

Then there’s HIIT—High-Intensity Interval Training. Think sprint intervals, kettlebell circuits, or short, intense metcons. HIIT is great for time efficiency and increasing your post-workout calorie burn. But it’s also taxing. Overdo it, and you risk burnout or recovery issues. Sprinkle it in 1–2 times per week, not every day.

NEAT: The Overlooked Secret Weapon

Non-exercise activity thermogenesis (NEAT) is just a fancy way of saying “all the movement you do that isn’t structured exercise.” Walking the dog. Cleaning the house. Pacing while on a phone call. These movements add up—sometimes more than your workouts.

If your fat loss has stalled, don’t always blame the gym. Look at how much (or little) you move the rest of the day. One of the easiest ways to increase your daily energy output? Get 7,000–10,000 steps per day. Yes, really.

So, What’s “Best”?

The best fat-loss workout is one that:

  • Prioritizes strength training,

  • Includes cardio and/or HIIT in appropriate doses,

  • Encourages more daily movement outside the gym, and

  • Is something you can actually stick with.

You don’t need to train like an athlete or punish yourself with burpees until you puke. You need consistency, smart programming, and a life that supports your goals.

Fat loss isn’t about doing more—it’s about doing what works, consistently. And that starts with building a workout routine that fits your body, your schedule, and your goals.

Want help building that routine? Let’s chat, fill out the form below and I will reach out to talk more!

ArticlesCasey LeeComment