What are Some Fat Burning Exercises?

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  • Written By: Sheri Cyprus
  • Edited By: Bronwyn Harris
  • Last Modified Date: 28 January 2020
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There are many different types of fat burning exercises that are popular today. Since weight gain occurs when the body takes in more energy that it burns, including fat burning workouts in your daily routine is important. Since there are so many different fat burner activities to choose from, custom workouts can be created by combining several different exercises based on personal preference and lifestyle. Popular fat burning exercises include cardio kickboxing, cycling, rowing, aerobics and running.

Running can burn up to 300 calories per 30 minutes. Since this exercise puts a lot of pressure on the legs and feet, it isn’t a good choice for those with knee or other leg problems. Good shoes that support the feet and add padded comfort are extremely important for runners. Brisk walking can burn about 180 calories per 30 minutes and is an ideal exercise to begin with before focusing solely on running.

Aerobic fat burning exercises vary in the amount of calories they burn depending on their intensity. Low impact aerobics involve less intense arm and leg movements, while high impact aerobics require a higher amount of energy expended. It's best to master low level aerobic exercise workouts before moving on to high impact aerobic fat burning exercises.


Rowing is a popular fat burning exercise since it can be done both during boating season and indoors using a rowing machine. Some people prefer rock climbing and this may also be done outdoors or on rock climbing walls in gyms. Both rowing and rock climbing activities can burn up to 400 calories in 30 minutes.

Cycling is another one of the fat burning exercises that can be done both outdoors and indoors. Pedaling an exercise bike at a slower pace or riding a bicycle on straight roads burns about 200 calories in 30 minutes, but fast pedaling and riding uphill can increase the fat burned up to 400 calories.

Cardio kickboxing is a very active exercise. Moving the arms and legs at a lower intensity can burn about 300 calories per 30 minutes. High impact cardio kickboxing exercises can burn up to 500 calories in 30 minutes.


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Post 3

@clintflint - I'm not a huge fan of people thinking they have to lose weight to be happy, but if someone wants to concentrate on losing body fat and is going about it in a relatively healthy way, then that's their prerogative.

It's not always about appearing skinny. There are sports where it's better to have a leaner body and they methodically attempt to lose body fat while maintaining fitness.

But even if it is about aesthetics, I think that's OK. As long as people don't beat themselves or others up about it, then they should be able to do what they want. And wanting to burn fat is not the worst thing in the world. It's not shallow and it can definitely improve your health in some cases.

Post 2

@MrsPramm - I really don't think burning fat should be the motivation behind exercise at any point. When you exercise to burn fat without any other goal you aren't going to be building up your fitness and in the long run you'll just gain all the weight back.

People should just be trying to improve their fitness or build muscle.

Post 1

Any kind of movement can be a fat burning exercise. Even just standing rather than sitting down, or sitting rather than lying down will burn more fat. You've just got to figure out what kinds of exercises you enjoy the most and which ones you can easily fit into your everyday life.

If you don't mind walking then walk to work. If you enjoy team sports then join a sports club. If you have a dog then take him or her to the park.

If you are looking to get fit as well as burning fat then you have to become more organized, but just burning fat is as simple as moving around.

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