Burning Fat at the Gym: Tips and Techniques

It's often the most important goal for people who decide to start going to the gym. But with so many machines and routines to choose from, it can be hard to settle on the best exercises to gradually begin burning fat.
Burning Fat at the Gym: Tips and Techniques

Last update: 11 July, 2018

We often associate the gym with weightlifting and bodybuilding. However, it is possible to use the gym for burning fat. Want to know how? In this article, we will tell you about the best routines, practices and exercises to help you start burning fat fast.

Burning fat at the gym

With all due respect to the myriad machines, bench press bars, and dumbbells, we can also burn fat at the gym if we add a few exercises to our routine. The most effective are:

1. Running

1. The popular treadmill can help us meet our weight-loss goals. Not only that, it also strengthens the leg muscles and joints, reduces stress, improves cardiorespiratory health, and allows us to replenish our energy.

Woman on treadmill

2. While there is nothing quite like running outdoors, thanks to this machine, we can simulate these movements at the gym. Start out walking, build to a light trot, and finish at top speed. Minimum recommended session: 20 minutes.


High-intensity interval training (HIIT) is another way to burn fat at the gym. Many offer it as an additional class, and it is gaining more and more devotees. The sessions last just 30 minutes, but they are quite demanding. Each session increases your metabolism for 24 hours.

Woman working out

HIIT can be added to any cardio routine, or even your weightlifting program. The exercises are diverse: squat thrusts, jump squats, jumping jacks, knee-to-chest work, sprints. It all depends upon your trainer’s imagination!

3. Exercise bikes

This is another machine muscle-obsessed gym patrons tend to ignore. The stationary bike offers many benefits similar to those offered by regular bicycles. If you want to lose weight, add 30 minutes of pedaling to your routine. You will see results in just a few weeks.

In addition, you will also improve your physical endurance, strengthen your knees, and get a healthy dose of oxygen. We recommend that you start slow and gradually increase your speed.

4. The Tabata Method

Originally from Japan, this discipline’s main objective is burning fat. It consists of four different exercise and one important rule: for every 20 seconds of training, rest for 10 seconds.

Some of the exercises in this routine include squats, pull-ups, push-ups, and lunges. The benefits of Tabata training are similar to those offered by HIIT. This is due to the fact that it improves your endurance, heart rate and, gives your body plenty of oxygen. It also tones and works out your entire body.

5. The elliptical

If you want to burn fat at the gym and are bored of the stationary bike, you can switch to other machines like the elliptical. Putting in 30 minutes two or three times a week will change your figure completely.

Woman on elliptical

You need to choose a resistance level so that your movements require a certain amount of effort. Tip: align your knees over your toes so as to practice proper form and avoid discomfort or injury. Furthermore, do not lift your heels under any circumstances!

6. Spinning

Another way to lose weight at the gym. Also known as indoor cycling, it involves a stationary bike, but the pedaling routine is much more intense that the kind we do on our own.

This is due to the fact that the routine includes music, a teacher to guide us, and different combinations of movements: seated, standing, arms forward, arms back, etc. It is also a lot of fun!

7. Rowing

While it may seem like this machine is mostly for strengthening your arms and legs, the truth is that it is also great for burning lots of calories. The motion is identical to that of rowing a boat, and demands that you use your whole body.

Woman on rowing machine

And even though you may find it hard to believe, the effort demanded by rowing is perfect for getting rid of those pesky extra pounds. A piece of advice: always keep your back straight. This way, you will avoid discomfort and injuries.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.