#2: Do high-volume total-body weight training.
A lot of people prioritize sprint interval training when they want to lose fat, and while this is not a bad choice like steady-state cardio is, it’s better to focus first on weight training and use sprints as icing on the cake.
Weight training with loads in the 65 to 85 percent of maximum range with short rest periods of 60 seconds or less is ideal:
1) It builds muscle, raising your resting metabolic rate (RMR) so you burn more calories everyday and
2) It produces a lot of metabolic stress, making your body burn a lot of calories during the 24-hour recovery period.
Turning your body into an energy burning machine is never a bad thing when you’re trying to get and stay lean and lifting weights has the added benefit of making you strong and athletic as well—traits that will pay off down road in terms of health, mobility, and future results.
If you get nothing else from this article, take away the understanding that exercise for fat loss isn’t about what burns the most energy during a training session; it’s about what burns the most calories in a 24-hour period.