Is the Fat-Burning Zone a Real Thing?

3 better ways to burn fat

Instead of aiming for the “fat-burning zone,” try these research-based tips to maximize your fat burning during physical activity:

1. Elevate your heart rate.

The more vigorous the activity, the more fat you will burn in a short amount of time. In addition, Nieman’s research shows that your body will continue to burn more calories than normal for hours after a high-intensity workout.

Ideally, you want your heart rate to be at least 70 percent of your maximum heart rate, Nieman says. Since it can be hard for average people to monitor their heart rates, Nieman suggests paying attention to your perceived exertion. “It should feel difficult, like you can’t carry on extended conversation,” he says. (The American Heart Association recommends 70 to 85 percent of your maximum heart rate for your age for an intense workout and 50 to 70 percent of maximum heart rate for a moderate workout).

2. Try high-intensity interval training (HIIT).

Research shows that brief periods of intense exercise alternating with periods of rest — called high-intensity interval training — can help incinerate fat. Several different meta-analyses published over the past decade have found that interval training helps you burn significantly more fat than exercising at a continuous, steady pace.

You could alternate between walking for three minutes at your regular pace and then speed walking for one minute, say, or try similar intervals on a bike or rowing machine or while swimming. Check out the video at the bottom of this article to see a beginner HIIT workout.

3. Incorporate strength training.

You know that strength training can build muscle, but a growing body of research shows it can reduce fat, too. One review of 58 studies published in the journal Sports Medicine found that resistance training for at least four weeks decreased body fat by an average of 1.46 percent. And University of Kentucky researchers in a 2021 study found that resistance training causes changes at the molecular level that stimulate fat burning.

The government’s physical activity guidelines recommend strength training twice a week. However, that doesn’t necessarily mean lifting heavy weights; using your own body weight or a resistance band can be just as effective.

Of course, any exercise is better than no exercise, so if you can’t do vigorous exercise or HIIT, don’t despair. Walking, light weight training, swimming pool workouts and even simple squats are also terrific for your health. Numerous studies show that it’s better to be moving more than moving less. If you do want to try exercising at a higher heart rate, start with easy or moderate exercise and work your way up. And anytime you are considering starting or trying a new workout, you should check in with your doctor to make sure it’s safe for you.