These 5 workouts burn fat the fastest, new study finds

Why work out longer than you need to? Find out what exercise burn calories the fastest

Man checks his fitness tracker while he exercises outdoors
(Image credit: Getty)

Having New Year health and fitness goals are great but you also have to factor in when you will have the time to train. If trimming down or getting healthy is on your agenda then some of the problem solving has been done for you. Recent research has revealed the top five workouts that burn fat the fastest.

There is a very wide variety of best exercises for weight loss that are great for incorporating into circuit training but if you want to keep things simple and efficient then you will want to know exactly what workouts will burn the most amount calories the quickest.

A recent study carried out by Ocean Finance has shared the top five workouts for burning fat the fastest. They conducted this research on the basis that you need to burn 3,500 calories to lose one pound in weight.

Listed below are the results from the study revealing the top five exercises that burn 3,500 calories the fastest for women and men.



  • Stationary bike: 782 calories burned per hour
  • Step aerobics: 744 calories burned per hour
  • Ski machine: 706 calories burned per hour
  • Elliptical trainer: 670 calories burned per hour
  • Rowing: 632 calories burned per hour

So for any women looking to burn fat quickly, it appears training on one of the best exercise bikes is your most effective option. 

Pedalling vigorously on one should burn approximately 782 calories and depending on your fitness level you could lose a whole pound if you kept this up for 4 hours and 28 minutes. Though we don't recommend doing this as you should avoid pushing your body past its limit, to prevent injury.

Woman leans forward for a rest on a stationary exercise bike

(Image credit: Getty)


  • Stationary bike: 932  calories burned per hour
  • Step aerobics: 888 calories burned per hour
  • Ski machine: 888 calories burned per hour
  • Elliptical trainer: 800 calories burned per hour
  • Rowing: 754 calories burned per hour

Again cycling on a stationary bike was the most efficient calorie-burning workout for men (burning 932 calories in one hour), taking the average male just 3 hours and 45 minutes to lose a pound of fat. Ocean Finance noted that biologically men tend to weigh more so it can be easier for them to lose weight quicker.

The results revealed that working out on a ski machine, a best elliptical machine, or a best rowing machine are also great ways to blast fat fast.

However, not everyone will have access to a gym or can afford to have exercise machines in a home-gym space but step aerobics, which was the second-fastest fat burning workout for both genders only requires the use of a lowly raised platform.

The beginner-friendly step aerobic video below will take just 30 minutes to complete and is a great way to burn calories with upbeat music included to keep you motivated.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.