weight loss · Aug 01, 2025

6 Best Workouts to Burn Fat and Improve Metabolism

Written by Emily Johnson, MS, RD

Exercise is a cornerstone of weight management and metabolic health, offering benefits that extend far beyond calorie expenditure. Research shows that regular exercise improves insulin sensitivity and metabolic function, reduces the risk of chronic diseases (such as CHD, T2D, hypertension, and high cholesterol), and increases life expectancy, among numerous other health benefits in both the short and long term [1-3].

But how do you know what type of workouts to do to achieve your goals? Crafting a balanced, personalized approach to exercise (and recovery) that emphasizes sustainability over extremes is the key. For example, high-intensity workouts can spike calorie burn and build endurance, but excessive intensity can backfire, especially if you’re chronically stressed or not recovering properly. Low-intensity exercises, like walking, yoga, Pilates, and strength training, offer metabolic benefits that are often underestimated, from improving insulin sensitivity to preserving lean muscle mass, which is crucial for long-term fat loss.

Here, we’ll cover the six best types of exercise for weight loss and metabolic health, and how to incorporate them into your life for long-term health improvements.

1. Strength Training

Strength training is arguably the most important type of exercise for any weight loss program. Research indicates that strength training is highly effective in preserving and building lean muscle mass while reducing fat mass during caloric restriction [4]. In other words, it’s a great way to build a toned physique while shedding fat, thus improving body composition and appearance.

Strength training also has impressive metabolic benefits. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat. This elevated resting metabolic rate contributes to what researchers refer to as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC) [5, 6].

How to structure your strength training

Bodyweight and calisthenics: Effective for total beginners to learn proper form and build baseline strength. These require no equipment, just your body.
Full-body workouts: Ideal for beginners, performed 2-3 times per week.
Split routines: This involves dividing training days up into upper- or lower-body days, or push/pull/legs splits for intermediate to advanced trainees.
Resistance bands vs. weights: The key is having some sort of resistance for your body to work against. Resistance bands and dumbbells or weights work well for this, though weights may be a better option to achieve progressive overload as you progress.

For optimal weight loss results, aim for 2-3 strength training sessions per week, focusing on compound movements that engage multiple muscle groups simultaneously. Research suggests that higher repetition ranges (8-15 reps) may be particularly beneficial for body composition changes [7].

2. Walking and Low-Intensity Cardio

Walking is perhaps one of the most underrated exercises for maintaining a healthy weight and promoting metabolic health. Research has found that walking — or even getting in more movement throughout the day — is more effective for weight loss than short bouts of vigorous exercise [8]. A landmark study in Diabetes Care found that just 2,000 additional steps per day significantly improved insulin sensitivity and glucose tolerance in sedentary adults [9].

The beauty of walking lies in its sustainability and low recovery demands. Unlike high-intensity exercise, walking can be performed daily without interfering with recovery from other training modalities. One study in overweight individuals found that those who walked 10,000 steps daily had a lower BMI, better cardiovascular health markers, and an improved mood compared to their sedentary counterparts [10].

Ways to enhance walking:

Just plain walking is great exercise, but if you feel like switching it up, here are a few ways to intensify your workouts or simply mix it up.

Rucking: adding weight via a backpack increases caloric expenditure and builds functional strength
Incline walking: increases intensity while remaining low-impact
Interval walking: alternating between brisk and moderate paces
Treadmill variations: allows for precise control of speed and incline

Aim for at least 150 minutes of moderate-intensity activity per week, including walking. Balance walking with strength training to reach the 150-minute goal. Aiming for 7,000 to 10,000 steps a day may be a good goal to increase daily activity and lose weight.

3. High-Intensity Interval Training (HIIT)

High-intensity interval training, commonly known as HIIT, has gained significant attention due to its efficiency in fat burning, cardiovascular fitness, and metabolic benefits [11].

The effectiveness of this type of training lies in its ability to increase both aerobic and anaerobic capacity while promoting favorable changes in body composition, like reducing fat mass. Studies show that HIIT can increase fat oxidation for up to 24 hours post-exercise, contributing to enhanced metabolic flexibility [12].

However, HIIT is not the type of workout that you should do daily. Excessive high-intensity training can elevate cortisol levels chronically, particularly in women and individuals experiencing high life stress. Signs you may need to scale back include persistent fatigue, disrupted sleep patterns, increased resting heart rate, and plateaued or declining performance.

Here are a few ways to try HIIT training:

Fitness classes, like boot camps that combine weights and treadmill intervals
Tabata protocols (20 seconds on, 10 seconds off)
Sprint intervals
Circuit training with minimal rest

For optimal results without overexertion, limit HIIT sessions to 1-2 times per week, allowing for adequate recovery between sessions.

4. Pilates

Pilates offers unique benefits for core stability, functional strength, and movement quality that complement traditional strength training [13, 14]. Regular Pilates practice improves muscular endurance, flexibility, and dynamic balance.

While Pilates may not produce the same magnitude of muscle growth as heavy resistance training, it excels at developing deep stabilizing muscles and improving movement patterns. This can translate to improved performance in other activities and a reduced risk of injury.

Both Pilates and strength training can build muscle and improve body composition; they differ in that Pilates emphasizes control and precision, while traditional strength training focuses on progressive overload, which is more likely to build and grow muscle over time. That said, Pilates is still a great way to do lower-impact strength training and can address imbalances that strength training might miss.

Incorporate Pilates 1-2 times per week as either primary workouts or active recovery sessions to enhance overall movement quality and core function.

5. Yoga

Yoga provides multifaceted benefits for weight management through stress reduction, improved flexibility, and enhanced mind-body awareness. Not only is yoga a great complement to weight loss efforts as a form of exercise, but it is well-studied to be beneficial for habits around weight loss, like reduced binge eating, improved mindful eating, improved sleep quality, and stress reduction [15-18].

The stress-reduction benefits of yoga are particularly valuable for weight loss, as chronic stress and elevated cortisol can promote abdominal fat storage and interfere with metabolic processes.

Yoga styles for different goals:

Yin yoga: deep stretching and stress reduction
Ashtanga or Power yoga: more intense with faster movements — may be a substitute for cardio sessions
Hot yoga: increased caloric expenditure in heated environments
Restorative yoga: ideal for recovery days

Yoga can be practiced daily, with more intense styles 1-2 times per week and gentler forms used for active recovery.

6. Aerobic Exercise

Beyond walking, numerous aerobic activities can contribute to weight loss and cardiovascular health. Aerobic exercise leverages oxygen to fuel muscular activity while simultaneously strengthening cardiovascular function through sustained, rhythmic movements such as jogging, swimming, or cycling.

This form of exercise creates widespread physiological adaptations that benefit multiple body systems — from enhancing cardiovascular efficiency and supporting nervous system health to improving insulin sensitivity and potentially reducing cancer risk [19, 20]. The key is finding activities you enjoy, as adherence is the most critical factor for long-term success.

Effective aerobic options:

Cycling: low-impact, scalable intensity
Dancing: fun, social, and metabolically demanding
Swimming: full-body, joint-friendly exercise
Running: high caloric expenditure, builds cardiovascular fitness
Kickboxing: combines cardio with functional movement patterns

The American Heart Association recommends 150-300 minutes of moderate-intensity aerobic exercise weekly for health benefits, with higher amounts often needed for significant weight loss [21]. Variety is crucial — rotating between different activities prevents boredom and reduces the risk of overuse injuries.

How to Combine Workouts for Maximum Impact

When it comes to building a workout routine that is sustainable, enjoyable, and effective, experimentation is key. What works for one person may not work for you due to genetic factors, training history, and lifestyle considerations. Track your responses to different exercise modalities and adjust accordingly. And remember that consistency is key, so finding workouts you enjoy and can stick to will help you maintain a routine and reach your goals over time.

An effective weekly structure might include:

2-3 days of strength training: focus on compound movements
1-2 days HIIT: short, intense sessions
Daily walking: 7,000-10,000+ steps
1-2 days of yoga/Pilates: for recovery and mobility
1-2 additional aerobic sessions: based on preference and goals

As you build and develop your routine, keep in mind that it is vital to listen to your body. Planned variation in workouts and adequate recovery are essential for continued progress. Be prepared to adjust intensity and volume based on stress levels, sleep quality, and performance indicators.

Lifestyle Factors That Amplify Your Results

Exercise alone is insufficient for optimal weight loss outcomes. Nutrition plays a fundamental role, with adequate protein intake being particularly crucial for preserving lean muscle mass during weight loss. Be sure to focus on whole foods, complex carbs, lean protein, and healthy fat sources while reducing intake of processed foods.

Sleep quality significantly impacts weight loss success, with studies showing that insufficient sleep can reduce fat loss by up to 55% even when calories are matched. Aim for 7-9 hours of quality sleep nightly [22].

Targeted supplementation can also provide additional support for your weight loss journey. Motus, a supplement developed alongside Duke Health with research-backed ingredients, has been shown to support lean muscle mass retention during weight loss and improve energy utilization. These benefits complement a well-designed exercise program by supporting recovery and metabolic function, allowing you to maintain an effective weight loss routine.

Takeaways

Successful weight loss through exercise requires a multifaceted approach that prioritizes sustainability over intensity. Here are a few essential takeaways to keep in mind for achieving your goals and building a routine.

Strength training is non-negotiable for preserving and increasing muscle mass, improving body composition, and maintaining metabolic rate
Walking is your secret weapon — simple, sustainable, and surprisingly effective
HIIT is powerful, but must be used strategically to avoid overtraining
Recovery modalities like yoga and Pilates enhance overall results and reduce injury risk
Variety prevents boredom and promotes continued adaptation
Consistency trumps perfection — aim for progress, not perfection
Listen to your body and adjust your program based on feedback

Your fitness journey is unique to you. The best exercise program is the one you can maintain consistently over time. Focus on building habits that support not just weight loss, but overall health and vitality for years to come.

References:

Emily Johnson, MS, RD, is a health editor and writer with expertise in research, metabolic health, and glucose management. She has written and edited for several health tech companies, including Tonum, Veri, Oura, Doximity, and InsideTracker. When she is not writing for Tonum, she can be found reading novels, writing her newsletter, traveling, or getting some exercise with her rescue dog, Ponyboy.

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