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3 Workouts that Burn the Most Fat

3 Workouts that Burn the Most Fat

January 24, 2024

3 Workouts that Burn the Most Fat


Paul Romero

Owner and Head Coach, Club Makena


Table of Contents



Who wants the ultimate hack to burn fat and lose weight?! How about spot fat loss, as in, target that pooch of belly fat or the muffin top?

Truth bomb incoming... weight loss, or improving your body composition, doesn't work like that. 

Don't take my word for it, the results of the largest meta analysis of all things wellness and longevity are clear.  For a direct path: 

You. Need. High. Intensity. 

If you are seeking the direct path to burn fat, the hack, the cheat you are looking for lies in front of your nose. It's high intensity. 

So, this article will not appeal to every athlete (or aspiring athlete). Some just have no aspiration to ever go intense in their training. The term "intense" is just so dang misunderstood and confusing.


Understanding Fat Loss

Man's sweaty face doing high intensity training

What we do know is that shocking the body with intensity does not fail to produce a metabolic shift. 

This shift is where and when all the little worker glands and hormones work together to make magic.

Losing fat is not a simple arithmetic equation of calories in versus calories out; rather, it's a nuanced interplay of various physiological mechanisms that determine how the body utilizes energy.

When you engage in specific intense exercise movements, you set in motion a series of metabolic processes that play a pivotal role in your weight loss journey.

Metabolism at the Core

At the heart of weight loss lies metabolism, the complex set of chemical reactions that occur within the body to sustain life. Metabolism can be broadly categorized into two main components: anabolism, where energy is utilized to build and repair tissues, and catabolism, where energy is released by breaking down substances.

Fat as an Energy Reservoir

The body stores excess energy in the form of fat. Fat cells, also known as adipocytes, serve as reservoirs for this stored energy. Understanding that fat is not the enemy but a crucial part of our energy balance is the first step towards a more nuanced approach to losing weight.

The Role of Exercise

Engaging in exercises that specifically target weight loss triggers a cascade of physiological responses. Cardiovascular exercises, such as running or cycling, elevate the heart rate, increasing the demand for energy. The body taps into its fat stores as a source of fuel, leading to a gradual reduction in fat mass.

Understanding the Fat-Burning Zone

This zone is often misunderstood. While exercising at lower intensities may burn a higher percentage of calories from fat, higher-intensity workouts burn calories more in total, including a significant amount from fat. It's about finding the right balance and understanding that overall energy expenditure is crucial for effective weight loss.

Individual Variability

It's important to acknowledge that individuals may respond differently to various forms of exercise. Genetics, hormonal factors, and lifestyle play a role in determining how the body responds to physical activity and fat-burning efforts. This variability underscores the importance of a personalized approach to managing one's body weight.


Types of Fat-Burning Exercises

Below are a few of the best fat burning exercises to help manage your body weight.

1. High-Intensity Interval Training (HIIT)

HIIT workouts have gained popularity for its efficiency in burning fat. This workout involves short bursts of intense activity followed by brief periods of rest. The intensity of HIIT elevates the heart rate, leading to increased calorie burn even after the workout.

2. Strength Training

Strength training is not only about building muscle; it's a potent weight loss tool. By increasing muscle mass, you boost your metabolism, enabling your body to burn calories throughout the day.

3. Cardiovascular Exercises

Cardio workouts remain a staple for those aiming to burn fat and lose weight. From running to cycling, the right cardiovascular exercises can elevate your heart rate and burn calories.


Targeting Trouble Areas

While spot reduction remains a fitness myth, it's essential to acknowledge that certain exercises and weight training can help tone and strengthen specific areas where fat tends to accumulate. The key lies in a combination of cardiovascular exercises and strength training exercises that contribute to a more sculpted physique.

For the Belly:

  • Core-Strengthening Exercises: Planks, Russian twists, and bicycle crunches can help tighten abdominal muscles, contributing to a flatter stomach.

For the Thighs:

  • Squats and Lunges: These compound exercises engage multiple muscle groups, including the thighs, helping to tone and strengthen the lower body. This includes weight training with common implements such as a barbell or dumbbells, but can include body weight exercises as well.

  • Leg Press and Leg Extension: Utilize gym equipment to target specific thigh muscles with resistance training, promoting muscle definition.

For the Arms:

  • Arm Toning Exercises: Bicep curls, tricep dips, and push-ups contribute to toning and strengthening the arms.

  • Resistance Training: Incorporate resistance bands or weight training to intensify arm workouts, promoting lean muscle development.

Understanding that spot reduction is not the primary goal, these exercises contribute to an overall weight loss regimen that brings about positive changes in targeted areas. This can help improve body composition, and any exercises when done properly at high frequency, longer intervals, or high intensity can help you to lose weight overall.


Simple Fat-Burning Workout Routine

Man and woman on a rowing machine | Burning fat exercises.


Blast yourself into a safe, highly intense, functional and BRIEF workout, and you will not only create a metabolic shift, but you will produce up to 24 hours of fat burning. Proven. It's that simple.

I have a three-day, comprehensive, safe workout routine that's tried and true. And it will do all you need to create said metabolic shift, and burn fat.

Monday - Row Machine

  • Warmup: 1000 meters on a rower

  • Workout:

    • Set a timer for one minute. Do 3 burpees

    • Jump back on the rower and spend the rest of the minute rowing. 

    • Repeat 10-15x (10-15 minutes of perpetual movement)

  • Note: This can be done on a bike, if so, warmup with 1.25 miles.

Wednesday - Jump Rope and Medicine Ball

  • 50 Jump Rope Skips

  • 50 Loaded Sit Ups

    • While laying on the floor, lift a 10lb. medicine ball above your head then past your feet as you sit up

    • Your elbows should reach your knees or further with straight arms

  • This should be done with as much urgency as possible. 

  • Repeat both movements for 40 reps, then 30, 20 and 10.

Friday - Treadmill

  • Warmup: 4 minutes of fast walking or jogging at your base pace

  • Workout: 4 minutes (or 8 rounds) of the following-

    • :20 second sprint

    • :10 rest

    • Increase your incline and speed every rest

  • Cool down: 4 minutes walking

Notice there are no ground breaking or cutting edge exercises in this routine. In fact, its important to remain simple and safe in your movements, as to reduce risk of injury.


Staying Motivated to Lose Weight

The journey to lose weight is not just physical. Nutrition, sleep and other factors can play a role as well.

Supplements are another tool along that can help you hit your weight loss goals. While there's no replacement for diet and exercise, consider adding a supplement to help amplify your hard work! Mdrive's Weight Loss Bundle pairs their best-selling supplement Boost & Burn with Lean, a protein powder formulated to help you lose weight. Both Boost & Burn and Lean use clinically tested ingredients shown to support your goal to burn fat and stay strong. The bundle addresses both aspects of losing weight: metabolism activation and a better eating option for your diet, while you work hard to trim the fat.

Be sure that you are taking a well-rounded approach to losing weight for best results! If it's hard for you to motivate yourself, find a partner to help keep you honest or keep you company. I'd love to guide you personally through this workout at Club Makena here in South Maui. 



The information in this blog post is for general informational purposes only. Consult with a healthcare or fitness professional before starting any new exercise program. The author or publisher is not responsible for injuries resulting from the exercises. Listen to your body, modify exercises as needed, and seek guidance if you have health conditions. Engaging in these workouts acknowledges the associated risks. Obtain medical clearance, especially if pregnant, elderly, or with health concerns.

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