Hive Health Media

The Best Exercise to Lose Weight

Have you ever wondered what the best exercise to lose weight was? Are you doing sit-ups in vain thinking you’re going to lose that ab fat? Stop wasting your time trying to target fat loss. If you want to lose weight, there are a handful of core exercises that will get the job done, but only one is the king of fat loss.

Usain Bolt Before and After Weight Loss


The Best Exercise Works the Entire Body

First, let’s get one thing straight. Exercise is great for putting your body in a prime metabolic environment to lose fat, but it’s your diet that’s going to make the biggest difference in weight loss. You can exercise unit you’re blue in the face, but if your diet isn’t spot on, you’re not going anywhere.

However, we do need exercise if we want to lose fat. We could lose weight simply by cutting our calories, but without any muscular stimulus, the weight you lose will also be muscle. As I explained in Weight Loss vs Fat Loss, you should be focused on fat loss – not weight loss.

We do this by providing muscular stimulus to grow, or at minimum maintain our muscle mass, while at the same time manipulating our diet to use body fat for energy. The exercise we choose to provide this stimulus can make our dieting much easier and give a synergistic effect for fat loss.

The best exercise to lose weight is going to work the entire body. We want to be doing a movement that recruits every single muscle fiber in the human body, and we want to be able to do this at near 100% intensity. Many exercises come close to these qualifications, but only one can work the entire body at full intensity from start to finish.

What is the Best Exercise to Lose Weight?

While squats, deadlifts, bench press, pull-ups, rows, or variations thereof are great compound movements that work many of the major muscle groups at the same time, they just can’t stand up to the king of all fat loss exercises – sprints.

Sprints work every muscle from head to toe, and they do so at 100% intensity from start to finish. Combine sprints with HIIT training, and a good diet, and you have a recipe for fat loss that rivals no other.

Sprints cause all kinds of metabolic reactions in the body. They release testosterone and growth hormone, while at the same time keep insulin levels low. What this means, is that you just put your body in a perfect position to both build muscle and lose fat. Couple that with a diet that restricts calories, and the fat from your body is going to start melting off.

Because sprints are anaerobic in nature, they use glycogen as fuel. By doing sprints, you are burning off a large amount of muscle glycogen. This is important because it helps to improve your body’s insulin sensitivity.

By increasing your insulin sensitivity, you enable your body to eat carbohydrates without causing such a large release in insulin. And since insulin is a storage hormone, you can’t burn fat when insulin levels are high. Doing sprints helps keep your insulin levels low throughout the day so that your body can start releasing fatty acids.

[box]Sprints are no walk in the park. It is an exercise that will leave you gasping for air and make you never want to do them again. But I can promise you this – if you do them, and do them consistently, no other exercise will burn the fat off your body faster than sprints.[/box]


Tony Schober is a fitness blogger and the founder of Coach Calorie. Stop by the blog and read more interesting content. If you're trying to be healthy, be sure to mimic these 10 Habits of Exceptionally Healthy People.


  1. EmilyTraversa

    January 7, 2012 at 3:22 pm

    That “before” picture is not Usain. Perhaps someone should do some more research before posting a bogus picture.

    • Tony Schober

      January 29, 2012 at 11:03 am

      @EmilyTraversa You’re right, it’s not. As a guest poster, I do not get the opportunity to pick the photos – I only write the content. It looks like they’ve removed his name from the picture however.

    • HealthHabits

      January 29, 2012 at 1:24 pm

      @EmilyTraversa Sorry for the confusion Emily…we thought that it was quite obvious that the before pic wasn’t Usain Bolt. It’s meant to be amusing

  2. HelenODonnell

    January 4, 2012 at 5:15 pm

    Hey there, I am a little confused about a few things….as you mentioned, sprints are classed as an anaerobic exercise which use glycogen as fuel;

    Would this type of training deplete muscle mass when the glycogen that is found in the liver & muscle is converted to glucose for energy? and in effect wouldn’t the sprints counteract the lean muscle somebody would have gained?

    • Tony Schober

      January 4, 2012 at 6:00 pm

      @HelenODonnell Hey Helen, sprints are anaerobic, so they actually build muscle. Muscle and muscle glycogen are 2 separate entities. One is stored energy, and the other is tissue. This type of training would certainly deplete glycogen stores, but that is independent of what happens to muscle mass. Sprints not only put your body in a prime metabolic state to release fatty acids, but they stimulate muscle growth because of their high intensity.

      You only have to compare the differences between marathon runners and Olympic sprinters to see the difference between body composition.

  3. bethanyyoung484

    January 4, 2012 at 2:42 pm

    The “before” picture is NOT Usain Bolt!!!!! He is a Jamaican track star and Olympic athlete, and as a Jamaican who has followed his career, I can assure you he was never fat. You may dispense useful information in your writing but by using that inaccurate before and after picture it renders everything you said useless!

    • Tony Schober

      January 4, 2012 at 2:48 pm

      @bethanyyoung484 You’re right Bethany – it’s not. As a guest poster, I do not get the opportunity to choose the photos. Hive Health Media does that. I provided the article content, so don’t judge the book by the cover. If you have a problem with the photo, I’d suggest you contact the responsible party.

  4. nusedadon

    January 4, 2012 at 2:53 am

    Finally! A blog that speaks freely about the exercises you need to do to loose weight.

    Thank you very much for the tips, I will do my best to use them right. This post is like a breath of fresh air in my life right now, because before I managed myself to hit just expensive prescriptions full of pills that did more harm then good.

    • Tony Schober

      January 4, 2012 at 8:31 am

      @nusedadon Glad you liked the article, and I’m glad you’re saving some money on prescriptions. Prescriptions treat the symptoms, while diet and exercise get to the root of the problem.

  5. Tony Schober

    December 14, 2011 at 8:47 am

    Thanks Pam. And yes, they are difficult both physically and mentally. They will force you to break through previous physical and metal barriers. They might not be easy, but nothing in life worth doing is!

  6. PamSmith

    December 14, 2011 at 8:34 am

    It is an interesting article. You have excellent writing skills! I am really impressed! Now, about the article: it is easy to say it, but really difficult to do it. But, I am sure that with exercises and a healthy diet we can have great results. I will try to follow your tips!

  7. Tony Schober

    December 13, 2011 at 10:39 am

    Hey Gayle, it is true sprinting can be hard on the body. You need to be in decent physical shape to give it a go. Boxing and kickboxing can be a good HIIT workout, along with cycling, rowing, or any other full body compound movement. But still, nothing else can stand up to sprints for fat loss.

  8. gayle stevens

    December 13, 2011 at 9:51 am

    I agree with everything u have stated. However, sprinting, running, etc. can be very hard on the achilles tendon. As a certified personnel trainer I reoimmend boxing and kickboxing. High intensity and guaranteed fat loss.

    • nusedadon

      January 4, 2012 at 2:53 am

      @gayle stevens

      Finally! A blog that speaks freely about the exercises you need to do to loose weight.

      Thank you very much for the tips, I will do my best to use them right. This post is like a breath of fresh air in my life right now, because before I managed myself to hit just expensive prescriptions full of pills that did more harm then good.

Leave a Reply

Your email address will not be published. Required fields are marked *