Top 3 Fat Loss Workout Tips

If losing fat is your main workout goal, you might be wondering what kind of workout you should do. Although there are lots of articles out there about which type of workout is best for fat loss, the truth is that there isn’t just one! In order to continue to lose fat without hitting a plateau, try using these 3 fat loss workout tips…

1. Full Body Workouts

There is no single part of your body that should be targeted - your entire body should be worked. Working your entire body means more muscle groups are working at the same time. Here’s one way to think about it:





(That’s why when you select a ‘Fat Loss’ workout from the PumpUp workout builder, we automatically give you a full body workout - smart, isn’t it?)

2. High/Low Intensity Cardio

For quite some time, prolonged low intensity cardio was considered to be optimal for fat loss. We even see the chart on treadmills indicates the “fat burning zone” is when your heart rate is in the lower range. In scientific terms this is true. Working at a low intensity for an extended period of time means that you require less immediate energy - aka carbohydrates - and around the 20 minute mark, our body signals for fat to be broken down and used as the energy source instead. This allows for a higher percentage of stored fat calories to be used.

What most people fail to understand is thatyou burn fewer calories overall when doing low intensity cardio compared to high intensity cardio. Of course, out of the calories high intensity cardio burns, less will be fat calories, but since you’re burning more overall calories, you’re burning more fat.

In the end it is a combination of both types of cardio that are ideal. (That’s why PumpUp’s ‘Fat Loss’ workouts always include cardio.)

3. High Intensity Interval Training

Although you may be skeptical about how high intensity interval training workouts can boost fat loss while keeping it short, it happens! HIIT workouts are incredibly beneficial for fat loss because of the afterburn effectThe afterburn effect refers to the calories that are burned after a workout. After a workout, your body goes through a restoration period where it uses more calories. To achieve this effect, your workout has to be intense enough to create an energy debt to begin with. That’s why low-intensity workouts won’t cut it.


Full body workouts, high/low intensity cardio, and HIIT can help you burn that fat so you can be lean and mean, but not alone; nutrition is also an essential part of fat loss. Working out without maintaining a healthy diet won’t give you the results you’re looking for. Be consistent with both and you’ll achieve your goals!