Beyond the Hype of Fat Burning Workouts: Breaking Down What Actually Works.

If you were to log onto Pinterest, Instagram, or TikTok and type in “Fat Burning Workout,” you’ll more than likely find a thumbnail of a fitness influencer doubled over from exhaustion due to the intense circuit they just completed. Seeing these influencers sweaty and out of breath (and likely extremely fit) convinces us that this circuit is the fat loss secret we’ve been searching for.

To add to the allure, they usually label the workouts something like ‘Belly Blaster,’ ‘Fat-Torching Circuit,’ or ‘Flat Tummy Workout’. These typically consist of intervals where participants jump around, increasing their heart rate and performing numerous reps of an exercise (often ab-focused). The result is a burning sensation and feeling sore for the next day or two. We view these results as work well done and believe we’re on our way to a happier, healthier us.

But are these workouts really the secret to fat loss, or is there more to the story?

What is a “Fat Burning Workout”?

Despite searching, I could not find a clear definition of “Fat Burning Workout”. However, I found some key points that can give us a casual definition. The goal of these workouts is to increase the heart rate to a level that allows the body to use fat as its main energy source. Therefore, body fat is “burned” as fuel to sustain us while we work.

Modern science tells us that our heart rate is an indicator of whether we are in the so-called “fat-burning zone” or not. The fat-burning zone references a target heart rate that requires more of your body’s fat stores to maintain. This zone is typically between 50% to 72% of a person’s VO2 max. In short, one’s VO2 max is the highest volume of oxygen consumed during peak physical exertion per minute per kilogram of body weight.

HIIT workouts (high-intensity interval training) are the ones that typically show up the most on our feed, claiming to be the optimal way to make this happen. This is Zone 2 Training. It is a slightly uncomfortable, but still conversational intensity that can be achieved through fast-paced walking, jogging, or a moderate bike ride. It is also a great way to strengthen your cardiovascular system! However, genetics do play a role in how our bodies burn fat, so this zone may vary from person to person.

Exercise’s Role in Burning Fat.

There are a few things to debunk when discussing exercise’s relationship to fat loss. These misconceptions are often perpetuated by the style of workouts we see on our social media feeds.

Check Your Pace

First, faster is not always better. Even when performing HIIT or any other form of interval training, we should avoid throwing weights around. Our muscles do not experience the full benefit of the exercise when we move too quickly, as momentum takes over rather than actual muscle engagement. Additionally, this can negatively impact our joints.

Breakin’ a Sweat

Second, sweating does not necessarily mean we are burning fat. Sweat is your body’s way of inducing temperature control when you overheat. Think of it as an in-house air conditioner to cool you down while working. An article by the Calgary Herald emphasizes that “heat does not increase weight loss in the long term. There may be a short-term loss, but it’s in the form of water weight, not fat. Heat increases your body temperature, which makes you sweat, but it won’t increase the number of calories you burn.”

This sums up nicely how, when we see influencers gleaming with sweat from high-intensity work. Their perspiring has no direct link to fat loss — just that the heat within their bodies has built up. If sweat directly caused fat loss, everyone in the New Mexico desert would easily drop weight since our summer temperatures climb past 100 degrees!

Missing the Target

Next, you cannot achieve spot fat reduction, meaning you can’t target a specific area for fat loss. So when you see titles that imply a workout will specifically help reduce lower belly fat or arm fat, that’s simply not the case. You can, however, strengthen the muscles in that specific area, which may give the appearance of fat reduction. Our bodies determine where we store and lose fat. Genetics, gender, and age can all play a role in this. The best course of action is to aim for overall weight loss, which will change your body’s shape over time.

HIIT vs. MIT

Lastly, most evidence supports that both high-intensity and moderate-intensity workouts contribute to fat loss equally. Neither is necessarily better than the other. This study supports this conclusion, showing that participants who regularly completed a HIIT workout and those who completed a MIT (moderate-intensity training) experienced positive results.

Other Considerations

The article also points out that it comes down to how much time you want to spend on your workouts. HIIT is a great option if you have limited time. But, we should always ensure that the exercises included in these circuits are done correctly and align with your goals.

Also, be mindful of recovery. Constantly putting our bodies through aggressive workouts and not giving it the fuel or rest that is needed can lead to more negative effects than you might realize. Our bodies prefer to use fat as its main source of energy. If we overexercise and lack quality nutrition, our bodies may protect stored fat to ensure energy for later. This could cause a frustrating plateau in your weight loss journey, not to mention it could also lead to potential injury! So just like with any style of training, prioritizing recovery is essential.

Although we are not vilifying HIIT, I still believe that a combination of good old-fashioned resistance training and cardio is the most reliable when paired with proper nutrition. The idea is to find a routine that is sustainable for you. Significant fat loss does not occur in a singular workout, no matter how great it is. The more you stay consistent with a routine that works best for you and makes you feel great, the better the results will be.

The Truth

The next time you see terms like “fat burning” or “belly blasting” light up your screen, remember that these are often marketing strategies. Most fitness influencers likely have not tailored each workout based on heart rate; they’re simply designed to make you sweat and feel exhausted. This isn’t to say that every workout using such verbiage (regardless of how cringe-worthy it might be) is bad — some might actually be amazing. However, we should always keep our goals and interests at the forefront of our minds.

High-intensity and moderate-intensity workouts are both effective when it comes to fat loss. It really comes down to incorporating overall lifestyle changes that include a combination of consistent exercise and balanced nutrition. Become familiar with your body, track your progress, and be patient. Good things take time, so you might as well find a workout routine that helps you enjoy the process!

Ever find yourself in a fitness slump and struggle to know what to do next? Check out THIS article.