The Most Effective Workouts for Burning Fat

Happy New Year!! Is it still appropriate to say that?? Well, I'm going to say it as long as I can because I freaking LOVE that greeting! It immediately makes me happy and hopeful all at the same time. Do you agree?

I'm seeing A LOT more people in the gyms and a lot of people posting about their goals and resolutions this month, which I just LOVE! It's so exciting to see people striving to improve their lives. So I thought it would be helpful to talk about exercises that are the best for burning fat, while improving muscle tone (doesn't EVERYONE want that??).



HIIT workouts are a great way to support your cardiovascular and overall health. HIIT combines periods of intense, heart-pumping movement with rest intervals in between. It’s an amazing way to burn calories and fat for hours after you finish your workout. Plus, HIIT workouts can help you lower your blood sugar.

Studies show that 15 minutes of HIIT burns more calories than jogging on a treadmill for an hour! That right there is reason enough to convince me that HIIT is the way to go!  But that’s not all it will do for you.  HIIT will also build endurance, burn calories and fat in less time, boost metabolism and help your heart.

Remember, do your HIIT workouts (or other speed-burst training) on low-carb days.  This will jump start fat burning and get results fast!

Lifting Weights

Strength training develops your lean, calorie-burning muscle.  If you want to see changes in your body, you need to lift heavy!  It won’t bulk you up.  In fact, it has the opposite effect.  It will help you burn more calories and fat and help you look toned and fit.

Lifting weights will not only protect your bone health and muscle mass, but it’s how you get stronger (sorry cardio lovers, but it’s true).  You’ll be fitter overall, and it also helps you develop better body mechanics.

Make sure that you’re hitting all of your major muscle groups every week. Follow a well-rounded plan that works your arms, shoulders, back, chest, core, glutes, and legs.

Stop Overdoing it on the Cardio

Cardio doesn’t build muscle mass.  Since we know now that lean muscle burns calories, overdoing it on cardio WON’T help you lose fat.  In fact, over time your body will get used to your routine and you’ll start burning fewer calories during your workouts.

If you do a lot of cardio, especially if you don’t take the time for recovery or other forms of exercise, your body gets tired and stressed.  You can even develop overuse injuries if, for example, you run too much.

Doing cardio-only exercises can actually put you at higher risk for joint pain and injury.  This goes right back to muscle mass.  When it’s too low, it puts pressure on your body and can cause serious damage over time.  Strength training is necessary for increasing and maintaining bone density, strong tendons and ligaments.

Putting It All Together

Carb Cycling, HIIT and Strength Training, used strategically, are an amazing combination to help you burn more fat, increase strength, and hit your fitness goals!  If you want help with learning and implementing the strategies of carb cycling and intermittent fasting, paired with these effective workouts, you might consider my IF You Carb Cycle program. We start another round on January 29th! Check it out by clicking here.