The best exercise to reduce fat is one that raises your heart rate. It could be swimming, running, cycling, weight lifting, rowing, soccer, aerobics, etc.
We can go to the gym and get on the cardio machine and start walking. For a healthy fitness plan, that’s a good start. But if you are looking for an exercise to reduce fat, then the best way is to increase the pace of your walk so that you increase your heart rate. When your heart rate rises to about 55-85% of your maximum, your body really kicks in. That work requires energy and calories are also burned in the process. Fat is one of the fuel sources your body uses to create that energy.
When you increase the intensity level of your workout and your heart really starts beating, the amount of time it takes to burn a certain amount of calories also decreases. For example, you could go for a walk on a treadmill at 3.0 miles per hour and burn 150 calories in one hour. However, if you ran at a speed of 6.0 miles per hour, you could burn 150 calories in 15 minutes or less.
This same theory applies to resistance training. If you’re doing a weight-lifting exercise to reduce fat, and the weight you’re lifting is too light, your body isn’t working very hard. Therefore, only a minimal number of calories are burned during the performance of the exercise. As a result, there is little use for the fat source for fuel and ultimately little to no reduction in fat.
So, in your attempt to exercise to reduce fat, be sure to perform your workouts at a higher intensity. By doing so, the heart will pump and burn calories and fat.