The best exercise to reduce fat is one that gets your heart rate up. It could be swimming, running, biking, lifting weights, 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 get your heart rate up. When your heart rate rises to about 55% to 85% of your maximum, your body really kicks into gear. 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 starts to really beat, the amount of time it takes to burn a certain number 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 an 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 lifting weights to reduce fat and the weight you’re lifting is too light, your body isn’t working very hard. Therefore, only a minimum 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 or no reduction in fat.
So, in your quest to exercise to reduce fat, be sure to perform your workouts at a higher intensity. By doing so, your heart will pump and burn calories and fat.