When it comes to torching fat and losing weight, some people believe that high-intensity workouts are the best way to go. However, recent research and the science behind it suggest that low-intensity exercise may actually be more effective in burning fat in the long-term.

High-intensity exercises, like burpees or mountain climbers, are undoubtedly great for burning calories in a short amount of time. They require a lot of energy, target multiple muscles, and can create an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories even after your workout is over.

On the other hand, low-intensity exercise, such as walking or jogging, may not give you the quick calorie burn of high-intensity workouts, but they can still be highly effective for fat loss. These exercises primarily use the body’s aerobic energy system, which relies on stored fat as a fuel source. Additionally, low-intensity exercise tends to be less stressful on the body, allowing for longer durations and helping to reduce the likelihood of injury.

Mountain Climber

The mountain climber is a full-body exercise that burns fat and helps to build strength and endurance. It is a high-intensity interval training (HIIT) exercise that involves quick movements and requires a high level of energy.

This exercise is called the mountain climber because it mimics the movement of climbing a mountain. It is a great way to target your core, triceps, and hips, as well as improve your cardiovascular fitness. The mountain climber can be done with or without weights, but adding dumbbells can increase the resistance and challenge your muscles even more.

To perform the mountain climber, start in a plank position with your hands directly under your shoulders and your body in a straight line. From here, bring one knee towards your chest while keeping the other leg extended. Alternate between both legs in a fast, continuous motion, as if you’re running in place. You can also add a kick forward with each leg for an additional challenge.

Research published in the Journal of Sports Medicine and Physical Fitness has shown that HIIT exercises like the mountain climber can help to maximize fat burning. HIIT workouts involve short, intense bursts of exercise followed by short rest periods. This type of training has been found to increase the body’s metabolism and create what is called an “afterburn effect,” where the body continues to burn calories even after the workout is over.

One of the benefits of the mountain climber is that it can be done almost anywhere with no equipment needed. All you need is a flat surface, such as the floor or a yoga mat. This makes it a convenient option for those who can’t make it to the gym or prefer to exercise at home.

Tips for mountain climbers:

• Start with a 10:20 work-to-rest ratio. This means you do the exercise for 10 seconds and rest for 20 seconds. As you become more fit, you can decrease the rest time and increase the work time.
• Keep your core engaged and your back flat throughout the exercise to maintain proper form and maximize the benefits.
• If you have any knee or joint issues, you can modify the exercise by performing it with your hands on an elevated surface, such as a step or bench.
• For an added challenge, you can perform the mountain climber with a weighted vest or ankle weights.

How your body burns fat and carbs during exercise

When it comes to burning fat and carbs during exercise, your body relies on two main energy systems: the aerobic system and the anaerobic system. These systems work together to provide the energy needed to fuel your workouts.

The aerobic system primarily uses fat as its fuel source, while the anaerobic system primarily uses carbohydrates. During low-intensity exercise, such as walking or jogging, your body relies more heavily on the aerobic system and burns a higher percentage of fat compared to carbohydrates.

While low-intensity exercise is great for burning fat, it may not be the most efficient way to burn calories. Higher-intensity workouts, such as high-intensity interval training (HIIT), can help you burn more calories in a shorter period of time. This is because HIIT workouts involve short bursts of intense exercise followed by periods of rest or low-intensity exercise.

During high-intensity exercise, your body relies more on carbohydrates as a fuel source because they are readily available and can be used quickly to meet the increased energy demands. However, even during high-intensity exercise, some fat is still burned for fuel.

Your body’s energy systems

The science behind fat burning

When you exercise, your body needs energy to fuel the movement. This energy comes from different sources depending on the intensity and duration of the exercise. Your body has three energy systems that it uses to supply energy: the ATP-PCr system, the glycolytic system, and the aerobic system.

• The ATP-PCr system is used for short bursts of intense exercise, such as lifting heavy dumbbells or performing a power slam. This energy system doesn’t rely on oxygen and can quickly supply energy to your muscles.
• The glycolytic system is used for moderate-intensity exercises, like mountain climbers or burpees. It requires oxygen and relies on glucose (sugar) stored in your muscles and liver as glycogen. This system provides energy for longer periods of exercise.
• The aerobic system is used for low-intensity exercises, such as walking or jogging. It relies on oxygen and fat molecules stored in your body to provide energy. This system can sustain energy for longer durations.

Understanding these energy systems can help you choose the right exercises for fat burning. While it’s true that high-intensity exercises can burn more calories in a short period of time, low-intensity exercises burn a higher percentage of fat as fuel. This is because the aerobic system primarily utilizes fat molecules for energy. So, if your goal is to burn fat, low-intensity exercises might be more effective.

The afterburn effect

Another benefit of low-intensity exercises is the afterburn effect. After a workout, your body continues to burn calories at a higher rate as it recovers and repairs itself. This is known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect. Research published in the Medicine & Science in Sports & Exercise journal suggests that high-intensity interval training (HIIT) and low-intensity steady-state (LISS) exercises both have an afterburn effect, but HIIT has a shorter duration and higher intensity, resulting in a bigger calorie burn during the recovery period.

However, it’s important to note that genetics also play a role in determining how your body burns fat. Some people might have a higher likelihood of burning fat during high-intensity exercises due to their genetics or muscle composition.

The best plan for burning fat

What about high intensity exercise and the calorie afterburn

High intensity exercise, such as HIIT (High Intensity Interval Training), is another approach to burning fat. HIIT workouts typically involve short bursts of intense exercise followed by periods of rest or lower intensity exercise. This type of exercise has been shown to be effective for burning calories and fat during and after the workout.

During high intensity exercise, your body’s cardiorespiratory systems kick into high gear, demanding more oxygen and energy to fuel your muscles. This increased demand means that your body continues to burn calories even after the workout is over, a phenomenon known as excess post-exercise oxygen consumption (EPOC) or the calorie afterburn.

Research has shown that HIIT workouts can create a higher EPOC than low intensity exercise, meaning you burn more calories in the hours following the workout. In fact, one study published in the Journal of Applied Physiology found that HIIT workouts produced a significantly higher EPOC than steady-state cardio exercises.

Furthermore, high intensity exercise has been shown to have other benefits for fat loss. It can increase levels of fat-burning hormones and improve insulin sensitivity, making it easier for your body to use stored fat as fuel. HIIT workouts also help to increase muscle mass, which can further boost your metabolism and help with fat loss.

However, it’s important to note that high intensity exercise may not be suitable for everyone. If you’re new to exercise or have any underlying medical conditions, it’s important to consult with a healthcare professional before starting a high intensity workout program.

What’s the Best Exercise to Burn Fat

When it comes to burning fat, the best exercise is one that increases your heart rate and helps you burn calories. While low intensity exercises like walking or gentle cycling can burn calories, they may not be as effective as high intensity exercises for fat burning.

High intensity interval training (HIIT) is a type of workout that alternates between short bursts of intense exercise and periods of rest or lower intensity. This type of workout has been shown to be highly effective for burning fat, even after you’re done exercising. HIIT workouts can be done using a variety of exercises, such as burpees, mountain climbers, or kettlebell swings.

One common myth is that exercising in the “fat-burning zone” – a low intensity level where your body primarily uses fat for fuel – is the best way to burn fat. While it’s true that exercising at a lower intensity may primarily use fat for fuel, the total amount of calories burned is generally less compared to high intensity exercises.

Studies have shown that high intensity exercises like HIIT can lead to greater post-exercise calorie burn due to a higher metabolism. This means that your body continues to burn calories at a higher rate even after you’ve finished your workout. Additionally, high intensity exercises have been found to increase hormone production, such as growth hormone and adrenaline, which are important for fat burning.

• Include HIIT exercises in your workouts
• Try exercises like burpees, mountain climbers, or kettlebell swings
• Focus on exercises that increase your heart rate and intensity
• Remember that high intensity exercises can lead to greater post-exercise calorie burn

Fatigue and work-rest ratios

Fatigue is a common occurrence during exercise, especially when it comes to high-intensity workouts. Understanding the concept of work-rest ratios can help you manage fatigue and maximize your workouts for fat burning.

During high-intensity exercises like HIIT (High-Intensity Interval Training), your body uses a significant amount of energy in a short period of time. This results in fatigue and a need for rest in order to recover.

While it may seem counterintuitive, lower intensity exercises can actually help with managing fatigue and improving long-term fat loss. Low-intensity exercises, such as walking or light jogging, allow your body to burn calories and tap into fat stores without putting excessive stress on your muscles.

One example of a low-intensity exercise that can help burn fat is the mountain climber. While the mountain climber is normally considered a high-intensity exercise, by modifying the speed and implementing work-rest ratios, it can become a low-intensity exercise that focuses on burning calories and fat.

When it comes to work-rest ratios, a 1:3 or 1:5 ratio is commonly used. This means that for every 1 minute of work (e.g., performing mountain climbers), you have 3-5 minutes of rest. This allows your body to recover and replenish its energy stores, making it more likely that you can sustain the exercise for a longer period of time.

In addition, low-intensity exercises are generally easier to perform and can be incorporated into your daily routine. They can also be beneficial for individuals who are new to exercise or recovering from an injury.

Overall, the key to burning fat is not just about how many calories you burn during a workout, but also managing fatigue and finding a sustainable approach that you can stick to in the long term. Incorporating low-intensity exercises with appropriate work-rest ratios can help you achieve your fat loss goals while keeping your body healthy and energized.

Bottom line

Low-intensity exercise primarily uses fat as its main fuel source, making it an ideal choice for those looking to manage their weight. While high-intensity workouts can also burn fat, they primarily use glucose, a molecule derived from carbohydrates, as their main fuel source. Low-intensity exercise helps to train your body to become better at using fat for energy, which can ultimately lead to greater fat loss.

Another benefit of low-intensity exercise is its lower impact on your body. High-intensity workouts, although effective, can put strain on your joints and muscles, increasing the likelihood of injury. Low-intensity exercise, on the other hand, is gentler on the body, making it a safer option for those starting a new exercise routine or for those with existing injuries or conditions.

It’s important to note that low-intensity exercise alone may not give you the fast results you desire. To maximize fat burning, it’s recommended to incorporate a combination of low-intensity and higher intensity workouts into your routine. This can involve interval training, where you alternate between periods of low-intensity exercise and higher intensity bursts. This type of workout keeps your body guessing and ensures that you’re constantly challenging yourself.

Ultimately, the best workout for burning fat will depend on your individual goals, preferences, and fitness level. If your main goal is to burn calories and lose weight, incorporating lower intensity exercises like walking, yoga, or cycling can be highly effective. On the other hand, if you’re looking to build muscle and sculpt your body, a combination of low and high-intensity exercises, including strength training workouts, may be more suitable.

The bottom line is that low-intensity exercise can be a valuable tool in your fat-burning arsenal. While it may not give you the immediate calorie burn and high-intensity workouts provide, it can help you build a solid foundation for managing your weight and burning fat in the long term. So, whether you’re tired of high-intensity workouts or simply prefer a more relaxed approach, don’t underestimate the power of low-intensity exercise in achieving your fitness goals.

FAQ

Is low intensity exercise the best way to burn fat?

Low intensity exercise helps to burn fat because it primarily uses fat as fuel. However, high intensity exercise can also be effective for fat burning as it increases the overall calorie burn.

What are the benefits of low intensity exercise?

Low intensity exercise has several benefits. It helps to improve cardiovascular health, burn calories, and increase endurance. It is also a great option for beginners or those recovering from injuries.

Does high intensity exercise lead to more fat burning?

High intensity exercise can lead to more fat burning because it increases the overall calorie burn and boosts the metabolism. However, low intensity exercise also plays a role in fat burning by primarily using fat as fuel.

What is the best exercise for burning fat?

The best exercise for burning fat depends on individual preferences and goals. High intensity exercises like burpees and mountain climbers are effective for fat burning, while low intensity exercises like kettlebell swings and dumbbell overhead lunges can also be beneficial.

Can you target belly fat with cardio workouts?

While cardio workouts can help to reduce overall body fat, it is not possible to specifically target belly fat. However, regular cardio exercise combined with a healthy diet can lead to overall fat loss, which may eventually reduce belly fat.

Is low intensity exercise the best way to burn fat?

Low intensity exercise can be effective for burning fat because it primarily uses the body’s aerobic energy system, which relies on stored fat as a fuel source. However, high intensity exercise also has benefits for fat burning, as it can increase the metabolism and stimulate the release of fat from fat cells.

What is the calorie afterburn?

The calorie afterburn refers to the increased calorie burning that occurs after exercise. High intensity exercise, such as sprints or HIIT workouts, can elevate the metabolism and increase the calorie afterburn, allowing the body to continue burning calories even after the workout is over.