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The Best Types of Exercise for Fat Loss
Losing fat is a common health goal, but with so many workout options available, it can be hard to know where to begin. The good news is that you don’t need to spend hours in the gym every day to see results. What matters most is choosing the right types of exercise and combining them effectively.
At Omnicare Pharmacy, we support individuals looking to improve their health and fitness with expert guidance and personalised wellness advice. If you’re working toward fat loss, here’s what science and fitness professionals agree are the most effective types of exercise.
Content Overview:
1. High-Intensity Interval Training (HIIT)
HIIT has become one of the most popular workouts for fat loss, and for good reason. It involves short bursts of intense activity (like sprinting or fast cycling) followed by brief recovery periods.
Why it works:
- Burns more calories in less time
- Boosts metabolism even after the workout is finished (afterburn effect)
- Preserves muscle mass while targeting fat
Just 20–30 minutes of HIIT, 2–3 times per week, can make a big difference to your fitness and fat loss goals.
2. Strength Training (Resistance Training)
Many people assume cardio is the best way to lose fat, but building muscle through strength training is just as important, if not more.
Why it works:
- Muscle burns more calories at rest than fat
- Prevents loss of lean tissue during weight loss
- Improves body composition and overall metabolism
Lifting weights, using resistance bands, or doing bodyweight exercises like squats, lunges, and push-ups can help you burn fat more efficiently while shaping your body.
Aim for 2–4 strength sessions per week targeting all major muscle groups.
3. Steady-State Cardio (Walking, Jogging, Cycling)
Moderate-intensity cardio such as brisk walking, jogging, swimming, or cycling can help increase your daily calorie burn and support heart health.
Why it works:
- Burns calories during the activity
- Easy to maintain for longer periods
- Great for beginners or those recovering from injury
Try to include at least 150 minutes of moderate-intensity cardio per week, as recommended by the NHS.
4. Circuit Training
Circuit training combines strength and cardio in a series of back-to-back exercises with minimal rest. It’s great for burning calories and improving endurance.
Why it works:
- Keeps heart rate elevated for fat burning
- Targets multiple muscle groups at once
- Efficient for busy schedules
You can create a circuit at home or in the gym using exercises like jumping jacks, squats, burpees, push-ups, and planks.
5. Low-Impact Options: Swimming, Rowing, and Elliptical Machines
For those with joint pain or mobility issues, low-impact exercises are an excellent alternative that still supports fat loss.
Why it works:
- Reduces strain on joints
- Still offers cardiovascular and muscular benefits
- Suitable for older adults or those recovering from injury
Swimming, rowing, or using an elliptical machine can help you stay active without putting stress on your knees, hips, or back.
Bonus Tip: Don’t Rely on Exercise Alone
Exercise is essential, but fat loss also depends on your nutrition, sleep, and stress management. Pairing a consistent workout routine with a healthy, calorie-controlled diet will deliver the best results.
At Omnicare Pharmacy, we can offer personalised support on:
- Weight management
- Nutritional advice
- Health monitoring (including BMI and body fat tracking)
- Supplement recommendations
- Lifestyle tips for long-term results
Final Thoughts
There’s no one-size-fits-all approach to fat loss, but combining cardio, strength training, and HIIT, along with a balanced diet, is a proven and sustainable strategy. Most importantly, choose activities you enjoy. That way, you’re more likely to stick with them.
Need help getting started? Visit Omnicare Pharmacy for expert advice and personalised wellness support to help you reach your goals, safely and effectively.
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