28th May 2024

Best Fat-Burning Exercises: Maximising Weight Loss with Exercise and Weight Loss Shakes

In the pursuit of weight loss, exercise plays a crucial role alongside dietary choices. When combined with weight loss shakes, exercise can enhance the effectiveness of your weight loss journey as it builds strength, helps to shred excess fat, and builds your overall aerobic fitness levels. Let’s look at how incorporating the best fat-burning exercises with weight loss shakes can optimise your results and start you on a path to a happier, healthier lifestyle.

The Best Fat-Burning Workouts

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is one of the best fat-burning workouts as it combines short bursts of intense exercise with brief periods of rest or low-intensity recovery. HIIT has gained popularity for its efficiency in burning calories and improving cardiovascular health. Research indicates that HIIT directly targets visceral fat, the type of fat that accumulates around organs and contributes to health issues like insulin resistance and type 2 diabetes.

At The Fast 800, we prioritise HIIT as a central component of our exercise plan because of its effectiveness in burning fat and time-efficient nature.

Resistance Training: The Best Weight Loss Exercises for Building Strength

Resistance training is a vital component of any comprehensive exercise plan, including The Fast 800 programme. Unlike cardio exercises that primarily focus on burning calories during the workout, resistance training targets muscle building, which has long-term benefits for weight loss and overall health.

Muscle tissue plays a crucial role in resting calorie expenditure, accounting for approximately 20% of total energy burned at rest. Therefore, the more muscle mass you have, the more calories you burn, even when you’re not actively exercising. This is why The Fast 800 exercise plan emphasises resistance training and high-intensity interval training (HIIT) workouts.

Research1 indicates that incorporating isometric training into your workout regimen can further enhance its effectiveness, particularly in reducing blood pressure. Isometric training involves maintaining a fixed position rather than performing repetitive movements. Examples include plank variations, wall sits, and glute bridges. These exercises help engage muscles and improve muscle endurance without needing specialised equipment.

As part of our commitment to evolving exercise programmes, we have recently introduced Pilates as a low-impact exercise option to build strength and flexibility. Pilates focuses on controlled movements and proper alignment, making it suitable for individuals of all fitness levels. Incorporating Pilates into your routine can enhance muscle tone, improve posture, and reduce the risk of injury.

By engaging in resistance training and isometric exercises, you can experience a range of benefits, including increased lean body mass and muscle strength, improved body composition, and a higher resting metabolic rate. Additionally, resistance training has been shown to be one of the best weight loss exercises, lowering fasting blood glucose levels, reducing the risk of osteoporosis, and contributing to better blood pressure management.

Incidental Exercise: Moving More Throughout Your Day

While structured workouts like HIIT and resistance training are essential for fitness, the importance of incidental exercise should not be overlooked. Incidental exercise refers to the physical activity you engage in throughout the day, outside of formal exercise sessions, and it plays a significant role in your overall health and wellbeing.

Doctors often emphasise the importance of moderate to vigorous physical activity (MVPA) for fitness. However, what’s less known is the impact of your activity level between workouts on your health outcomes. Living a sedentary lifestyle is known to be a predictor of increased weight gain from childhood to adulthood, highlighting the importance of staying active throughout the day.

Research2 in older adults has shown that engaging in incidental activity can help protect against cognitive decline. Simple activities like walking, gardening, or taking the stairs instead of the lift can contribute to maintaining cognitive function and overall brain health as you age.

Incorporating more movement into your daily routine doesn’t require a significant time commitment or elaborate equipment. Often, the best fat-burning workouts are about making small, intentional choices to be more active throughout the day. Whether parking farther away from your destination, taking short walking breaks during work, or doing household chores, every bit of movement adds up and contributes to your overall health.

Enhancing Your Lifestyle with Key Components

As important as it is to find the best fat-burning exercises, incorporating intermittent fasting, weight loss shakes, meal replacement shakes, and engaging in a structured weight loss programme can significantly contribute to a healthier lifestyle. Here’s how each component plays a role in improving your overall wellbeing:

Intermittent Fasting

Intermittent fasting is not just about when you eat but also about creating a healthier relationship with food. By establishing designated eating windows and fasting periods, intermittent fasting can help regulate hunger hormones, improve insulin sensitivity, and promote fat loss. Beyond weight management, intermittent fasting has been associated with various health benefits, including enhanced brain function, reduced inflammation, and improved metabolic health.

Weight Loss Shakes

Incorporating weight loss shakes into your diet offers a convenient and nutritious way to support your weight loss goals. These shakes are formulated to provide a balanced mix of macronutrients, vitamins, and minerals, ensuring that you receive essential nutrients while reducing overall calorie intake. By replacing high-calorie meals with nutritious shakes, you can create a calorie deficit necessary for weight loss without sacrificing nutritional quality.

Weight Loss Programme

Participating in a structured weight loss programme provides accountability, guidance, and support throughout your journey to better health. A comprehensive weight loss programme, such as the one offered by The Fast 800, combines dietary recommendations, exercise plans, behavioural strategies, and ongoing support to help you achieve and maintain your weight loss goals. By following a structured programme, you can develop sustainable lifestyle habits, overcome obstacles, and make lasting changes to your health.

Meal Replacement Shakes

Meal replacement shakes are convenient for individuals with busy lifestyles or those seeking portion-controlled meals. These shakes provide a quick and easy way to consume essential nutrients while managing calorie intake. Whether used as a convenient on-the-go meal option or as a tool for portion control, meal replacement shakes can support weight loss efforts and help you stay on track with your dietary goals.

Discover the Best Fat-Burning Exercises and Weight Loss Products

Incorporating a combination of HIIT, resistance training, and incidental exercise into your routine, along with nutritious weight loss shakes, can maximise your weight loss results and improve overall health. Remember to consult a healthcare professional before starting any new exercise regimen, especially if you have underlying health conditions or concerns. With dedication and consistency, you can achieve your weight loss goals and enjoy a healthier, more active lifestyle.

Best Fat-Burning Exercises – Frequently Asked Questions

Should I combine fat-burning exercises with a specific diet plan?

While exercise plays a crucial role in fat loss, combining the best weight loss exercises with a balanced diet is essential for optimal results. A diet rich in whole foods, lean proteins, fruits, vegetables, and healthy fats can support energy levels, muscle recovery, and overall health, complementing the benefits of exercise.

How long does it take to see results from fat-burning exercises?

The time it takes to see results from fat-burning exercises varies depending on factors such as exercise intensity, frequency, duration, diet, and individual metabolism. Consistency is key, and gradual progress can be expected over weeks to months with a well-rounded exercise routine and healthy lifestyle habits.

Are the best fat-burning exercises cardio or strength-based?

Both cardio (aerobic) exercise and strength training are effective for burning fat. Cardio exercises increase calorie expenditure during the activity, while strength training builds lean muscle mass, which boosts metabolism and increases calorie burn at rest. Incorporating a combination into your fitness routine can maximise fat loss.


Liya Xu, Hongyi Gu, Xiaowan Cai, Yimin Zhang, Xiao Hou, Jingjing Yu and Tingting Sun. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2023 Jan; 20(2): 1088. doi: 10.3390/ijerph20021088. PMID: 36673844.

Philip J Millar, Cheri L McGowan, Véronique A Cornelissen, Claudio G Araujo and Ian L Swaine. Evidence for the role of isometric exercise training in reducing blood pressure: potential mechanisms and future directions. Sports Med. 2014 Mar;44(3):345-56. doi: 10.1007/s40279-013-0118-x. PMID: 24174307.

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