Answering Your Questions: Fat Loss, Soreness, and What Actually Works

Q: What’s the best workout for fat loss?

A: Whether it’s in the gym, online, or during a conversation with a friend, some questions pop up more often than others. So I’m starting a short series to give simple, honest answers to the most common ones I hear.

Let’s start with two that come up all the time:

There’s no single “best” workout that melts fat faster than everything else. The real key is creating a consistent calorie deficit through movement, nutrition, and proper recovery.

That said, some types of training are more effective than others.

For most people, a solid fat-loss plan includes:

• Strength training 3 to 4 times per week

• Daily walking or light movement

• Optional cardio (like intervals), if you enjoy it

Strength training is especially important because it helps preserve muscle while you're losing fat. That improves body composition and helps your metabolism stay active. The more muscle you carry, the more energy your body burns, even at rest.

We see this work all the time with our clients, and it’s backed by the science too.

Walking is great for recovery and keeps you moving without adding too much stress or hunger. It’s also low-impact and accessible for most people. Plus, it supports mental health — improving mood, reducing stress, and offering some built-in downtime.

If you’re short on time and want to add some intensity, short bursts of cardio (like HIIT) can be a good tool. That usually means working hard for a short time, followed by a rest period. For example, 20 seconds on, 20 seconds off. You can adjust the times based on your fitness level.

Bottom line: you don’t need to train every day or go all-in on extreme workouts. You need something realistic and repeatable.

If you're curious about how to build an efficient routine, check out Workout Smarter, Not Harder.