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5 Best Cardiovascular Exercises to Lose Body Fat

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

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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

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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

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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

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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

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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

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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

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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.

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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.

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FACT CHECKED BY Christopher Roback
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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

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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

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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

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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

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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

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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.”

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram

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.

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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

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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

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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

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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

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“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

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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.

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FACT CHECKED BY Christopher Roback
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.

As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.


So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

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

Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

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Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

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Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

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Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

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Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

Dillan_Fossdillanfoss/Instagram

The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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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 have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
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 isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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Eggs

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Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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Oats/Oatmeal

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Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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White Bread

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While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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Alcohol

Side view of young bartender pouring beer while standing at the bar counter. Warm pub atmosphere. Concept of beer drink, alcohol, brewery, pub atmosphere, tasteShutterstock

Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.