Skip to content
Fitness & Workouts
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

5 Best Cardiovascular Exercises to Lose Body Fat

Boost your fat loss with expert-guided cardio exercises tailored for maximum burn.

Cara D’orazio
By Cara D’orazioApr 16, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.
Shutterstock
Cara D’orazio
By Cara D’orazioApr 16, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Choosing cardiovascular exercises to lose body fat might seem daunting, but with the right moves and guidance, it's entirely within reach. I'm Cara D’Orazio, a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience, and I’m here to walk you through 5 cardiovascular exercises to lose body fat. My expertise spans strength training, barre, and Pilates, all designed to make fitness accessible and enjoyable.

That's why we'll explore effective exercises ranging from the dynamic mountain climber to the powerful kettlebell swing. These workouts are chosen for their ability to elevate heart rates, target key muscle groups, and optimize fat burning—perfect for integrating into your routine between weight training sessions. Whether you're a beginner, dealing with injuries, or simply looking for low-impact options, I've got you covered. My approach, recognized by Forbes and Women's Health, is about making sure you can "workout like nobody is watching," focusing on what feels right for you. Let's dive into these exercises and start you on the path to losing body fat today.

Mountain Climber

Fitness,plank,Mountain,Climber,Exercises,home,fitnessShutterstock

In the mountain climber exercise, start in a plank position with your wrists directly under your elbows and your elbows beneath your shoulders. Your body should form a straight line from head to heels, ensuring your neck aligns with your shoulders, which align with your hips, and your hips with your heels. Maintain your hips low and your legs straight.

To execute, you can either hop your knees in, alternating so that as your right knee comes forward, your left leg extends back, or for a low impact version, simply pull one knee in at a time, focusing on engaging your core. It's especially important for beginners or those with knee or lower back injuries to consider the low impact version to avoid strain. Performing mountain climbers effectively, even if only for one to two minutes at a time, can significantly enhance fat burning during strength training workouts.

Modified Burpee

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

The second exercise could be a modified burpee or a traditional full burpee. It's advised that beginners, those with injuries, or older individuals opt for the modified version to avoid strain.

For a traditional burpee, start standing, then place your hands on the floor and hop into a plank position—maintaining the plank form described in the mountain climber instructions. Then, hop back to a standing position. An optional pushup can be added while in the plank position before standing up, though this may not be suitable for everyone.

For the modified burpee, place your hands on the floor and step back into a plank instead of hopping. Here, you can perform a standard pushup or modify it by dropping to your knees, then step back to the starting position. This is the second exercise.

RELATED: 13 Strategies to Burn Body Fat Faster Than Ever Before, From a Champion Bodybuilder

Sumo Squat Jump

Woman in grey sportswear, leggings and bra practicing yoga at home or in yoga studio, beautiful girl standing in Sumo SquatShutterstock

The third cardiovascular exercise is the sumo squat jump. Start with your feet wider than shoulder-width apart, toes slightly pointed outwards. Ensure your head aligns with your shoulders, shoulders with hips, and hips with heels, maintaining a wide stance. Squat down, bringing your hips to knee level or just above, ensuring weight distribution through your feet.

For the high-impact version, propel yourself upwards into a jump, landing softly on your toes, then balls of your feet, and finally your heels. If jumping is not feasible, rise onto your toes instead, resembling a calf raise at the peak of the movement, then lower back down, reloading through your feet at the squat's base.

Regular Squat Jump

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

The fourth exercise is a traditional squat jump, differing from the sumo squat jump by targeting the thighs and glutes more directly, as opposed to the sumo's focus on the inner thighs and glutes. Like the previous exercises, perform these until you reach fatigue—whether that's 20, 30, or more repetitions. These exercises are intended to elevate your heart rate and burn fat, especially when incorporated between weight training sessions.

Squat Jump

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

For the squat jump, position your feet parallel and hip-width apart, toes pointing forward. Initiate the movement by squatting down, ensuring your weight is on your heels. Your ankles should align with your knees, and your knees with your hips. You can squat down until your hips are nearly at knee level. Propel yourself upward into a jump from this position. For those unable to jump, rising onto the toes, similar to performing a calf raise, offers an alternative. Then, lower yourself back to the starting position.

RELATED: 11 Top Fitness Trends Right Now, According to an Industry Expert

Kettlebell Swing

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

The fifth cardiovascular exercise is the kettlebell swing, which can also be performed with a dumbbell if a kettlebell is unavailable. To adapt the grip for a dumbbell, place your thumbs atop the dumbbell head with your fingertips underneath, ensuring the dumbbell remains vertical—be cautious to maintain a secure grip to prevent it from flying out of your hands.

The kettlebell swing primarily involves a hip hinge rather than a deep squat. Begin with your feet parallel and hip-width apart. Instead of bending deeply at the knees, push your hips back, engaging in a hip hinge. This movement involves projecting your buttocks towards the back of the room. As you swing the kettlebell or dumbbell forward, thrust your hips forward, fully extending your hip flexors and squeezing your glutes at the top of the movement. The kettlebell or dumbbell should reach shoulder height. Continue this exercise until fatigue, which typically occurs after no more than 20 repetitions, especially with a heavier weight.

Cara D'Orazio is a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience and the Owner of C.G.M. Fitness.

workout routinesfat losscardio

More For You

Fitness & Workouts

Top 3 Cardio Workouts for Melting Body Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Low Intensity Jog

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

These Habits Help Him Blast Belly Fat After 40: Hydration

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

He Does Slower-Paced Cardio

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

Fitness & Workouts

5 Effective Ways to Walk to Burn Body Fat

Woman jogging in the forest
Shutterstock
Ferozan Mast
By Ferozan MastApr 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Walking is one of the most effective—and convenient—ways to burn fat and get fit. There’s a reason #HotGirlWalks is so popular in the online fitness space: Walking is a low-impact way of working out with a low chance of causing injury, and it’s accessible for essentially any fitness level or ability. All you have to do is get going and build your way up to the ideal level of endurance. And the best part is, you don’t have to buy any equipment or fancy gadgets. All that’s needed is some decent shoes, a space to walk (whether outside or on the spot), and the motivation to make it happen. Here are five ways to walk to burn body fat—no gym membership is needed!

Burning Calories

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.Shutterstock

Experts say you can’t lose weight without burning off more calories than you take in—and walking is a great way to do that. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Walk For At Least 30 Minutes

Back view of a hipster girl walking on city streetShutterstock

Because walking is a lower-intensity cardio exercise, you need to do it for at least 30 minutes to get the fat-burning benefits. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”

RELATED:Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

Raising Your Heart Rate

Running athlete man looking at smartwatch heart rate monitor GPS smart watch. Runner listening to music in earphones. Athlete resting tired after training on Big Island, Hawaii, USA.Shutterstock

Even walking in place will get your heart rate going and burn fat. Just move! “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”

Interval Training

Abstract image of people in motion with blurred backgroundShutterstock

Interval training is a good way to give your walks an edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

RELATED:Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners

Change the Intensity

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Don’t forget to vary your walking pace as your body becomes accustomed to your fitness level. “It’s very good for people who are just starting out,” Boreman says. “Walking in place is an exercise that’s going to help you burn calories over a short time span. Over time, your body is going to get used to the exercise that you’re doing. So varying it up and increasing intensity as you go on can help with additional weight loss. It’s convenient, it’s something that you don’t have to travel anywhere to do it either.”

Fitness & Workouts

5 Best Walking Exercises for Burning Fat After 50

Josh York JoshYorkGG joshyorkgg
Copyright JoshYorkGG/YouTube/Shutterstock
Josh York
By Josh YorkApr 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Walking is something most of us do every day without much thought, but it can be transformed into a powerful fat-burning exercise, especially for those over 50. Throughout my career as a personal trainer, I've seen clients lose significant weight and become happier with who they are simply by adding a daily walk to their schedule. It's an accessible workout that fits naturally into your daily routine. Ready to turn your regular walks into fat-burning sessions? Here are five exercises that will help you do just that.

Why Walking Works Best for You After 50

Morning jog. Beautiful sporty woman in sportswear and earphones looking at her watch, checking the result while running in a green park on a sunny summer day

Shutterstock

Walking is a great low-impact workout option that is easy on the joints, making it a go-to exercise for people over 50. It is an extremely accessible workout that fits naturally into your daily routine, plus the intensity can easily be varied depending on the speed at which one walks, helping to burn more calories and improve fat loss. Additionally, walking aids in building and maintaining muscle mass, which is important as metabolism slows down naturally with age. Walking provides other benefits such as improved cardiovascular health, reduced risk of chronic diseases, and increased bone density.

This is a better option for people over 50 due to its low-impact nature, accessibility, and gradual progression that walking offers. High-intensity activities put stress on joints like the knees, ankles, and hips, which can increase injury risk. Walking requires no additional equipment or facilities, and you can increase the intensity or duration throughout the exercise to make it adaptable to your fitness level.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

1. Walking Lunges

Mature couple having a workout together in the park

Shutterstock

How to do it: Start standing straight up with your feet together. Take a step forward. Bend at your knees until they are at 90 degrees. Rise back up and step forward with your back leg to bring your feet back together. Repeat with the opposite leg.

Why it's beneficial: Walking lunges are beneficial because they boost metabolism and burn calories through the engagement of large lower-body muscles such as your quads, hamstrings, glutes, and core muscles. They also improve your strength, stability, and functional fitness.

Mistakes to avoid: Common mistakes to avoid when doing walking lunges are leaning forward or backward, rushing the movement, not engaging the core, and not breathing properly. These will all decrease the benefits of the exercise if performed incorrectly.

2. Power Intervals

Caucasian mature female runner athlete tying training shoes while jogging on the stadium in public park in the morning. Active healthy sporty lifestyle.

Shutterstock

How to do it: Begin with a brisk walking warm-up for five to 10 minutes. Speed up your pace with a power walk for a set duration. Slow down to a more moderate pace to allow for recovery. Continue alternating between the two paces for the duration of your walk.

Why it's beneficial: This exercise elevates your heart rate to lead to increased calorie burning during and after your workout. Power intervals also provide cardiovascular benefits that include lower blood pressure, reduced risk of stroke, and overall improved cardiovascular health.

Mistakes to avoid: The most common mistake is rushing intervals. It is not a sprint; the goal is power and controlled movements to get an effective workout. On the other side, make sure you slow down during the more moderate intervals to allow your body time to rest. Most importantly, warm up before and stretch after.

3. Overhead Presses

Beautiful senior woman on a walk in the park, performs exercises with dumbbells in her hands

How to do it: Grab dumbbells or water bottles as weights. Bend your elbows so the weights are at shoulder-height in a neutral position. As you walk, press your arms straight up. Lower them back to shoulder height and repeat.

Why it's beneficial: This workout is a dual-threat that combines cardiovascular exercise with strength training to promote muscle growth and increase metabolic rate to help with fat loss. Strength training fights the natural decrease of muscle mass that comes with aging, ultimately requiring more energy to maintain than fat and a higher resting metabolic rate. Overhead presses can also aid in improving bone density to reduce one's chances of osteoporosis and fractures, plus also improve posture.

Mistakes to avoid: A common mistake is selecting too heavy a weight. Keep in mind that you want to select a weight you can maintain throughout your walk, so start light and build up as you get stronger. It is important for your posture and injury avoidance that you don't arch your back.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

4. Walking Backwards

Close up of unrecognizable young woman legs ready to run wearing sneakers and tropical leggings with palm trees

Shutterstock

How to do it: Find a clear and flat path. Maintain your balance by slowly and carefully lifting one foot and placing it behind the other. Bring the second foot behind the first. Repeat this rhythm for a selected distance or time.

Why it's beneficial: Walking backwards activates different muscles compared to walking forward. This generates greater calorie burn and improved cardiorespiratory fitness by forcing you to work harder, while also improving balance, stability, and flexibility. The workout hits your glutes, hamstrings, quads, and core. Additionally, it can improve your brain function by providing a change of pace and a mental challenge for you to focus on the new movement.

Mistakes to avoid: The most common mistakes are obstacles and uneven surfaces. Simply check your surroundings before beginning your workout. You will be grateful you did as it allows you to focus on the exercise and be fully in the moment without worry. Start with small steps to get a grasp of your footing through accurate distances and directions to avoid falling.

5. Calf Raises

Close-up of gil's bare feet on wet sand. Running shoes and cold sea in the background. tip toe, Calf raises

Shutterstock

How to do it: Pause at pre-set intervals during your walk. Stand with your feet together. Place your arms straight by your side. Rise up on your toes and slowly return your feet to flat on the ground.

Why it's beneficial: Calf raises are beneficial in helping with muscle mass and endurance. By performing calf raises, you are building muscle tissue that burns more energy compared to fat at rest, leading to a boost in your metabolic rate when not working out. This is also essential to enhancing your physical activity and improving cardiovascular health by strengthening the muscles that pump blood back to your heart. Calf raises provide better circulation and cardiovascular function.

Mistakes to avoid: Focus on the full range of motion through slow and controlled movements. This means maintaining straight knees and avoiding bouncing or rolling your ankles.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don’t Have Unrealistic Expectations

Mature woman drinks water while exercising in the park. The concept of a healthy lifestyle. Copy space​Final WordShutterstock

When you're getting into a workout routine, it's easy to fall into some common traps. Things like skipping your warm-up, doing too much cardio, ignoring strength training, or expecting overnight results can really hold you back. It’s also important to stay consistent, fuel your body with the right nutrition, and keep track of your progress. These little things make a big difference—and skipping them can make it way harder to see the results you’re working for.

How to Start Your Fat-Burning Walking Routine

Mature Couple On Autumn Walk With LabradorShutterstock

Start by focusing on consistency and gradual progression to find a routine that works for your body and schedule. You don't want to overdo it early on, so start slow and build up as you start to feel more confident. Small steps will help build big results over time.

I highly recommend walking, whether with a friend or by yourself – it is simple and effective. By incorporating these exercises into your walks, you'll maximize your fat-burning potential and enjoy all the benefits walking has to offer. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

About the author: Josh York is a certified personal trainer and the founder of GYMGUYZ

MSN Feed - Slideshow

Coach Reveals Top 3 Cardio Workouts for Melting Body Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

Reggie Macena good_for_life_training​Apply the Hard WorkCopyright good_for_life_training/Instagram

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

Low Intensity Jog

Reggie Macena good_for_life_training​6. Be PatientCopyright good_for_life_training/Instagram

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

Reggie Macena good_for_life_training​2. Cut Back on AlcoholCopyright good_for_life_training/Instagram

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

Reggie Macena good_for_life_training​This Is What He Did to Get His Health on TrackCopyright good_for_life_training/Instagram

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

These Habits Help Him Blast Belly Fat After 40: Hydration

Reggie Macena good_for_life_training​1. Stop Grazing All DayCopyright good_for_life_training/Instagram

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

Reggie Macena good_for_life_training​3. Drink More WaterCopyright good_for_life_training/Instagram

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

Reggie Macena good_for_life_training​5. Focus on Compound LiftsCopyright good_for_life_training/Instagram

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

He Does Slower-Paced Cardio

Reggie Macena good_for_life_training​Also, Be AccountableCopyright good_for_life_training/Instagram

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Reggie Macena good_for_life_training​4. Weigh YourselfCopyright good_for_life_training/Instagram

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

Brutal,Athletic,Woman,Pumping,Up,Muscles,With,Barbell
Shutterstock
Leah Groth
By Leah GrothOct 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.