Yes, we do need some fat stores for energy, but having too much can cause adverse effects on your overall health. Losing excess fat can help you more than just in the vanity department. There are two kinds of fat on the body— adipose and visceral fat.

This added weight sits just below our skin. Visceral fat, commonly generalized as belly fat , sits along our organs, and can be hazardous to our health. Having too many of these fat deposits can smother our lungs, heart, and liver, causing unnecessary pressure and inflammation to these vital organs.

Unfortunately, there is no way to train that helps us lose one type of fat over the other, or to target a particular area on your body to reduce. Spot training or reduction , as it is commonly referred to, is the myth that you can workout one portion of the body to lose the fat in that spot.

Not every fat burning workout is created equal. When many trainers think of exercises to torch through fat, they tend to focus on intensive metabolic moves—think high energy moves like burpees, slams, battle ropes, and the like. But there are other exercises that can work, too.

Heavy loaded multi-joint movements like squats and deadlifts challenge multiple muscle groups, which both helps you to build more muscle and expend more energy, burning fat. Add these fat burning exercises to your training plan to get on the right path.

The classic go-to fat burner for trainers, burpees are almost a rite of passage for just about anyone looking to break a sweat. You'll drop to the floor, push back up, and jump for one rep, then keep working.

Just make sure you don't overdo burpees. Stick with sets of 10 at a time at most to start, and if you have any upper body issues, try these scaled variations. If you think jump ropes are only for kids on the playground, you don't know skip.

The most basic piece of equipment in the gym gives you a full body workout with a ton of fat burning potential. Start off by perfecting your speed skipping form for short periods, two minutes at most. Once you master the basics, there's a whole world of jump rope moves and workouts open to you.

Try out some high intensity interval HIIT routines with the rope and jump into even more fat torching benefits. Med ball slams are the perfect exercise for your crappiest days. You're not just burning fat here—burn away stress, anger, boredom, or whatever else is bothering you as you smash the ball into the ground as hard as humanly possible.

Use your entire body for the move, raising the ball above your head and rising up on your toes, then using your core, hips, and arms to slam it back down.

Catch the ball as it bounces back to your chest and repeat. Just make sure to keep your body under control, since there's no need to make your day worse with bad form. Heavy loaded back squats are a cornerstone of weight room workouts for a reason: there are few more reliable methods of building lower body strength.

But the compound exercise is also a fat burner, since you're engaging multiple major muscle groups and expending lots of energy to move the weight.

Make sure that you stay smart when you squat. For maximum fat-burning potential, employ proper form by engaging your core, hitting an appropriate depth for your own mobility to parallel or just below , and working slowly through each rep.

Pare down technically challenging Olympic lifts to dumbbell movements like the snatch to challenge your coordination, build strength, and of course, burn fat. You'll also hone explosion and athleticism while keeping your shoulders safe.

The name of the game here is triple extension—the process of extending and straightening your ankles, knees, and hips. Focus on the three component parts of the exercise: pulling the weight off the ground, exploding through the hips to raise it up, then punching the dumbbell overhead and landing underneath.

This moderate-intensity exercise encourages the heart to pump blood more efficiently, improving cardiac output. Over time, this enhances heart muscle strength and endurance, reducing your risk of cardiovascular diseases.

Moreover, the increased circulation stimulates the release of nitric oxide, a molecule that assists in maintaining the elasticity of blood vessels for better blood flow and lower blood pressure.

Essentially, consistent workouts in your fat-burning heart rate zone foster a robust cardiovascular system, promoting heart health and warding off related disorders. Our best got better. As we celebrate 10 years of fan-favorite QUANTUM, we bring you the next generation of heel pain relief: QUANTUM 2.

This premium walking shoe brings you our most cushioned midsole yet, a wider base with a wide toe box, and upgraded KURU SOLE heel support for ultimate foot pain relief. The fat-burning heart rate is a highly individual metric, differing significantly from person to person.

However, there is a way to calculate your fat-burning heart rate yourself, giving you a ballpark figure to help guide your workouts. The maximum heart rate is simply the highest number of beats per minute that your heart can handle during maximum physical exertion. As you grow older, your maximum heart rate decreases, as your heart becomes less efficient over time.

There are plenty of charts or tables online to help you determine your maximum heart rate. All you need to do is subtract your age from When you turn 35, your maximum heart rate will go down to bpm. Keep in mind that this is just an estimate, as maximum heart rate is also highly individual and dependent on a variety of contributing factors.

Once you know your maximum heart rate, calculating your fat-burning heart zone becomes much easier. That makes your maximum heart rate bpm. Multiplying that by 0. Just keep in mind that these numbers are estimates and can vary from person to person.

A cardio heart rate—often referred to as the cardiovascular or aerobic heart rate—is the target heart rate that you should aim for to improve your cardiovascular fitness. Working out in this zone can help increase the size and strength of your heart, improve lung capacity, and enhance the flow of blood and oxygen throughout your body—pushing your cardiovascular system to become more efficient and resilient.

There are five distinct cardio heart rate zones, categorized according to increasing intensity:. The fat-burning heart rate and the cardio heart rate serve two different purposes in exercise physiology.

This zone is where your body taps into fat stores for energy instead of relying on carbohydrates, promoting efficient fat burn.

The cardio heart rate zone is where you push your cardiovascular system to its limits. Unlike the fat-burning heart rate which focuses on optimizing fat loss, exercising in the cardio heart rate zone is tied to greater oxygen consumption, which is used to break down carbs for energy. The moderate-intensity workouts are intended to improve the efficiency and endurance of your heart and lungs.

There are two things you need to consider first: your fitness goals and your time or workout schedule. Your fitness goals will determine what type of exercises you need and its intensity. An effective workout schedule should also always include recovery days. Rest is crucial for muscle repair, growth, and sustainable workouts.

Regardless of what type of exercises you include or what goal you are working towards, remember that consistency is key.

You need to stick to a regular workout schedule to reach your fitness goals effectively and safely. Here are three more tips to help you craft an effective workout plan. Balancing different types of workouts is highly recommended for best results.

Even if your fitness goal is to build up muscle or strength, incorporating cardiovascular exercises or exercises ideal for losing weight offers plenty of fitness benefits.

Cardio workouts—such as jogging, swimming, or cycling—can enhance heart health, increase lung capacity, and improve overall endurance.

Basically, these workouts get your heart rate up, increasing blood flow and oxygen supply to your muscles. This improved circulation aids in muscle recovery and growth, complementing your strength-building efforts. Moreover, cardio exercises can help maintain a balanced fat-burning heart rate, ensuring your body effectively uses its fat stores for energy.

Incorporating cardiovascular activities will contribute to a holistic and well-rounded workout regimen, improving your general health and well-being. Monitoring your heart rate during workouts is highly recommended when formulating an efficient and effective exercise routine.

This critical metric serves as a window into your cardiovascular fitness and provides a reliable indicator of workout intensity. Knowing your heart rate also allows you to structure your workouts accurately, scaling your effort up or down to match your desired outcomes.

This could be optimizing the fat-burning process, enhancing cardiovascular health, or improving athletic performance. A heart rate monitor can be a powerful tool to help you understand your body better and make informed decisions about your workout regimen.

Gradually increasing workout intensity is fundamental for safely enhancing fitness and avoiding injury. Jumping into an intense workout without adequate conditioning can strain the body, leading to higher risk of potential injuries and prolonged recovery times.

Meanwhile, maintaining the same workout intensity can lead to a plateau. By consistently challenging yourself and varying your workout intensity, you can continually stimulate your body to adapt, grow, and improve—breaking through plateaus and achieving your fitness goals more effectively.

This is where high intensity interval training HIIT comes into play. HIIT consists of short, intense bursts of exercise followed by recovery periods.

This method keeps your body guessing, aiding in breaking through plateaus and bolstering your fat-burning heart rate. Remember, you need to balance intensity, consistency, and recovery to yield the best results for fat burning and overall fitness.

Discover optimal heart rate for maximum results with our curated list of the top 10 best shoes for plantar fasciitis , designed to elevate your workout experience. Finally, an athletic sneaker with built-in support and superior heel cushioning.

The sleek ATOM combines airy mesh uppers, our revolutionary heel-hugging technology, and a thick KURU CLOUD midsole for maximum comfort in every step. We know not many people love math. Technology and a deeper understanding of fitness science have made it significantly easier to measure and monitor your fat-burning heart rate.

There are now various tools at your disposal. These can range from convenient mobile apps and wearable technology to online calculators, each offering unique features that cater to different user needs. Check out some of the tools that can help you calculate your fat-burning heart rate below.

Heart rate monitors are an effective way to stay within your target fat-burning zone and make the most out of your workouts.

These are compact and portable devices designed to measure and record your heart rate in real time. These are typically worn around the chest or wrist, similar to a common wristwatch.

Nowadays, modern versions are often included in or can be linked with smartphones and fitness apps. Their primary function is to provide you with an accurate and immediate representation of your heart rate, allowing you to adjust your workout intensity based on your target fat-burning zone.

Apart from just heart rate, these devices can offer additional data such as calories burned, steps taken, and even sleep patterns. Online calculators are another accessible tool that can simplify the process of determining your fat-burning heart rate.

All you need to do is provide some basic details such as your age, weight, and gender, and the calculator does the rest. It uses scientifically-backed formulas to estimate your ideal fat-burning zone. These calculators are usually free and can be easily found on fitness or health-related websites.

With just a few clicks, you can get a quick, personalized estimate of the heart rate range where your body will burn fat most efficiently. Mobile applications are an innovative addition to the tools that can help determine your fat-burning heart rate.

Many fitness apps come with integrated heart rate monitors and calculators that use your personal data like age, weight, and gender to estimate your optimal fat-burning zone.

They also track your heart rate during workouts, providing real-time feedback to help keep you within this optimal zone. Additionally, these apps often include additional features like workout plans and nutrition advice , making them a comprehensive tool in your fitness journey. Easy to use and usually free or budget-friendly, mobile fitness apps are a modern, convenient way to ensure your workouts are targeting the best heart rate for fat burning.

Exercise machines—such as treadmills , ellipticals, and stationary bikes—often come equipped with built-in heart rate monitors. These machines use handlebar sensors or chest straps to track your heart rate throughout the workout.

They also feature preset workout programs designed to maintain your heart rate within the optimal fat-burning zone.

By inputting basic personal data like age and weight, these machines can provide a real-time report on whether your current pace aligns with your target heart rate for efficient fat burning. Consulting with fitness professionals is often considered the most effective and reliable method to determine the best heart rate for fat burning.

These certified trainers have the expertise to understand your unique physiology, fitness goals, and exercise history, allowing them to meticulously calculate your personalized fat-burning heart rate. Certified trainers and fitness experts can perform tests—such as the Karvonen formula—to determine your personalized fat-burning heart rate zone.

Foods high in omega-3 fatty acids, protein, and certain antioxidants may help promote fat loss. Certain beverages, including coffee, also have metabolism-boosting properties.

Boosting your metabolic rate can help you lose body fat. Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss. Salmon , herring, sardines , mackerel, and other fatty fish contain omega-3 fatty acids , which may help you lose body fat.

Fish is also an excellent source of high quality protein, which may lead to greater feelings of fullness and can help increase your metabolic rate. Most organizations recommend consuming two servings 3 ounces oz each of fatty fish per week to see the health benefits. Medium-chain triglycerides MCT oil is made by extracting MCTs from palm oil.

Research suggests that MCTs may help increase metabolic rate, reduce hunger , and promote better retention of muscle mass during weight loss. Studies suggest that replacing fat in your diet with 1.

Try to start with 1 teaspoon tsp and gradually increase to avoid digestive side effects. Coffee is one of the most popular beverages worldwide. Coffee a great source of caffeine , which may help you burn fat. To get the fat-burning benefits of caffeine without the potential side effects , such as anxiousness or insomnia, aim for no more than mg per day.

This is the amount found in about 4—5 cups of coffee, depending on its strength. Although egg yolks have traditionally been avoided due to their high cholesterol content, whole eggs may help with weight loss. For one, they are very nutrient-dense and contain a lot of protein, which can help ward off hunger and overeating.

One of the reasons eggs are so filling may also be due to the boost in calorie burning that occurs during protein digestion. Eating up to three eggs a week can help you burn fat while keeping you full and satisfied.

More than this amount has been associated with a higher chance of heart disease. In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate EGCG , an antioxidant that promotes fat burning and the loss of belly fat.

Though research suggests that drinking green tea may help improve your metabolism and lower your body fat, more research is necessary to support these claims.

That said, drinking about cups of green tea daily may be optimal for providing the variety of health benefits. Moreover, whey appears to boost fat burning and promote weight loss. For this reason, a whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.

Apple cider vinegar is an ancient folk remedy with evidence-based health benefits. However, more human studies are needed to verify this.

Start with 1 tsp per day diluted in water and gradually work up to 1 tbsp per day to minimize potential digestive discomfort. Chili peppers contain powerful antioxidants. One of these is called capsaicin , and cosuming it may help you achieve and maintain a healthy weight by promoting fullness and preventing overeating.

Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week. Oolong tea is contains polyphenols , which are compounds associated with helping reduce things like blood sugar and and body weight. Like other teas, it also contains caffeine, which helps promote weight and body fat loss.

Drinking a few cups of green tea, oolong tea, or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.

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Mount Elizabeth Novena Hospital. Words of Appreciation. If you're looking to lose weight and keep fit, the general rule of the game is to increase the intensity of your workouts.

But what about the 'fat burning zone' theory that says you should exercise at lower intensities instead? What is the idea behind this concept, and is it true? Your body requires glucose as fuel for your muscles. The 2 main sources of fuel are glycogen a substance that stores carbohydrate and fat, which breaks down to form glucose and ultimately carbon dioxide and water.

Oxygen is required to oxidise break down either the glycogen or fat stores into glucose to fuel the muscles. During a workout, your body requires more energy. Thus, your heart pumps faster and harder to send oxygen to your muscle cells to break down more glycogen and fat to fuel your muscles.

While 1 gram of carbohydrate contains 4 calories of energy, 1 gram of fat contains 9 calories. This makes glycogen carbohydrate a less dense form of energy storage that is readily broken down into glucose, as compared to fats.

As such, glycogen is your body's first source of energy during exercise. Since high-intensity workouts require more energy quickly, you tap on glycogen rather than fat in your body for fuel.

Your body only taps onto the next fuel, fat, when you start to run out of glycogen. The fat burning zone theory seeks to help adherents lose weight by tapping on the body's fat storage rather than glycogen.

They argue that the body burns a greater percentage of fat with lower-intensity exercises than at higher intensities because the body does not require 'fast energy' from glycogen. As such, this theory promotes longer and lower-intensity cardio workouts that maintain your heart rate within the 'fat burning zone'.

However, that is a bit of a misconception. While it is true that the body burns fat during low-intensity workouts, the fat burning rate remains low and you have to exercise longer to burn the same amount of calories you would at higher intensities.

In a high-intensity workout, although your body uses your glycogen stores first for 'fast energy', it depletes the glycogen stores rapidly enough to force your body to tap on the fat storage.

This means that high-intensity workouts are more efficient in burning way more total calories — both glycogen and fat calories. Ultimately, the total number of calories you burn leads to the most weight and fat loss.

The intensity of your workout can be estimated by your heart rate during the activity. The first step to this is to determine your maximum heart rate, which is the upper limit of what your cardiovascular system can handle during physical activity.

To calculate your maximum heart rate, subtract your age from For example, a year-old will have a maximum heart rate of This means that on average, the maximum number of heartbeats per minute is for this person.

Next, calculate your desired target heart rate zone. This is the level at which your heart is being exercised and conditioned but not overworked.

The following target heart rates are generally recommended:. Do remember not to rush into achieving a vigorous exercise intensity. If you're just beginning an exercise routine, aim for the lower end of your target heart rate zone. Finally, to know whether or not you're in your target heart rate zone, you can either use an activity tracker or measure it yourself using the following steps:.

Working out with a heart rate monitor helps you to gauge the specific zones in which your body is working and how your body benefits from different intensities of exercise.

Each of the 4 main training zones can be predicted by your heart rate:. Your warm-up zone is where you prepare your cardio-respiratory system, muscles and joints to exercise harder. It is a comfortable pace where you feel as though you can go on for a long time. It is still a comfortable rate but you might sweat more and breathe harder than usual.

Although you may burn more fat than glycogen at this zone, the absolute amount of fat burnt is much less than the subsequent stages.

Still in the comfortable zone is the aerobic zone. You will be able to talk but only in short phrases. The calories you burn here split evenly between your fat stores and glycogen.

Although you will not burn more fat calories than glycogen, you will be burning more calories overall. Plus, the aerobic zone makes your heart pump hard, which is great to keep your heart healthy! You are panting and unable to talk.

It is hard work and nearly impossible to spend more than a minute here as your glycogen stores are depleted faster than they can be replenished. Anaerobic intervals widen your fat and aerobic zones and zap tons of calories.

This is where the afterburn temporary increase in metabolism kicks in. Also known as excess post-exercise oxygen consumption EPOC , your body continues to burn more calories even after a high-intensity workout, as compared to a low-intensity exercise.

The intensity of your activity determines how much your heart rate increases. You can then adjust your pace based on what you're aiming for in your run. If you notice that your heart rate is going below this, you can increase your pace to improve your workout results.

Or if your heart rate reaches its maximum, it would be better to slow down so that you are able to finish your run.

A high-intensity workout reaps many benefits of burning total calories efficiently both during and after exercising, and keeping your heart healthy.

But if you prefer a low-intensity workout, it would require you to devote a longer amount of time to burn the same amount of calories! Heart attack symptoms in women are often 'silent' but the consequences of not noticing them can be life threatening.

Besides frequent heart screenings, knowing the signs can help prevent heart attacks. This means that your body needs to break down stored fats into lipids i.

All of the cellular machinery involved in this process gets better with use — and worse with disuse — so, if you want to be a great fat burner, you need to regularly signal the importance of fat burning to your body so it keeps this pipeline in pristine condition.

This will get your fat-burning fire lit, but if you want to get the fire white-hot and maximize your fat-burning potential , there are several other things to do during your fast. One of the best tools you have for promoting mitochondrial health and enhancing fat burning is exercise, specifically fasted exercise.

A brisk walk or other light-to-moderate exercise before breaking your fast increases your fat-burn rate by roughly 1 gram of fat per 10 minutes you are active. Optimal fat burning relies on sufficient sleep.

Chronic psychological stress can slow your fat burning. Therefore, engaging in leisurely, enjoyable activities during your fast can help prevent chronic stress from putting the brakes on your weight-loss journey.

Something as simple as being mindful while you enjoy your morning cup of coffee can be enough. Plus, coffee is a thermogenic and a lipolytic , so it will increase your total energy burn rate in addition to freeing more fat from storage so it can be burned more easily!

Human nutrition and lifestyle have changed a lot over the last two centuries. Unfortunately some of these shifts toward convenience have likely inhibited your natural fat-burning potential.

If you want to activate fat burning and experience simultaneous weight loss and metabolic health benefits, get intentional about intermittent fasting and complementary fat-burning habits!

with Zero. While we try to make weight loss as simple as possible, the science can be complex, and the biggest barrier is often the terminology. Download Zero Take the Quiz. Author Recent Posts. Rich LaFountain, PhD.

Rich LaFountain is a science writer with a passion for exploring metabolic health and athletic performance. Rich is fascinated by human longevity research and the science behind building diverse habits for lifelong health and wellness. Latest posts by Rich LaFountain, PhD see all.

Is Intermittent Fasting Good for PCOS?

However, people will burn calories and fat regardless of their heart rate when exercising. A person who is interested in burning fat should discuss their goals with a doctor, who can recommend exercises and safe heart rates based on their needs and fitness levels. Efforts to lose weight may not work for a range of reasons.

A person may be following an ineffective fad diet, or consuming sugary drinks, or…. A pound of body fat contains approximately 3, calories. A calorie is a measurement of energy, and to lose weight, a person must consume fewer than…. The best full-body exercises include squats, burpees, lunges, and cycling.

People can do these to exercise several muscles at once. Learn more about…. Foods that help people burn fat include split peas, chili peppers, coconut oil, and oily fish. Learn more about the best foods for burning fat, and….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Fat burning heart rate: Everything you need to know. Medically reviewed by Gerhard Whitworth, R. What is the fat burning heart rate?

Chart and how to calculate. Is it effective? How we reviewed this article: Sources. After about 12 hours, your low glycogen stores signal to your body that you need a new primary fuel source — and this is when your body starts really reaching for fat.

This means that your body needs to break down stored fats into lipids i. All of the cellular machinery involved in this process gets better with use — and worse with disuse — so, if you want to be a great fat burner, you need to regularly signal the importance of fat burning to your body so it keeps this pipeline in pristine condition.

This will get your fat-burning fire lit, but if you want to get the fire white-hot and maximize your fat-burning potential , there are several other things to do during your fast. One of the best tools you have for promoting mitochondrial health and enhancing fat burning is exercise, specifically fasted exercise.

A brisk walk or other light-to-moderate exercise before breaking your fast increases your fat-burn rate by roughly 1 gram of fat per 10 minutes you are active. Optimal fat burning relies on sufficient sleep. Chronic psychological stress can slow your fat burning.

Therefore, engaging in leisurely, enjoyable activities during your fast can help prevent chronic stress from putting the brakes on your weight-loss journey. Something as simple as being mindful while you enjoy your morning cup of coffee can be enough.

Plus, coffee is a thermogenic and a lipolytic , so it will increase your total energy burn rate in addition to freeing more fat from storage so it can be burned more easily!

Human nutrition and lifestyle have changed a lot over the last two centuries. Unfortunately some of these shifts toward convenience have likely inhibited your natural fat-burning potential. If you want to activate fat burning and experience simultaneous weight loss and metabolic health benefits, get intentional about intermittent fasting and complementary fat-burning habits!

Oolong tea is contains polyphenols , which are compounds associated with helping reduce things like blood sugar and and body weight. Like other teas, it also contains caffeine, which helps promote weight and body fat loss. Drinking a few cups of green tea, oolong tea, or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.

That said, most research on oolong tea and weight loss is based on animals, so more human studies are needed. Full-fat Greek yogurt is extremely nutritious. Research also suggests that eating high protein dairy products can boost weight and fat loss.

Eating 2 servings of dairy such as Greek yogurt daily may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt.

Olive oil is one of the healthiest fats on earth. Most of olive oil is composed of oleic acid, which has been shown to have a positive effect on fat and body mass.

To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.

Drinks that may help you lose fat include tea, coffee, certain protein shakes, and vegetable juices. Foods that may help losing belly fat include high-fiber foods like fruit and vegetables, high-protein foods like eggs or beans, and fatty fish.

Probiotics may also help. To lose weight, you need to create a calorie deficit. This means eating fewer calories, increasing exercise, or a combination of both. However, a number of foods and beverages may modestly increase your metabolic rate in addition to providing other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Thermogenic supplements are marketed as an easy way to burn fat, but people wonder if they really work. This article reviews the most popular…. Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic….

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Learn how to…. Butter coffee is claimed to burn fat and improve mental clarity, but many wonder whether this trend is driven by false claims. This article looks at…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

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