Can You Burn Fat Just by Lifting Weights? Here's What an Expert Said

Now that you have a general idea of what you should do to lose body fat, you're probably wondering what exactly your weekly workout regimen should look like. Here are a few tips:

• Aim for two to three days of strength training a week. And if you're adding in cardio, Chag recommends two to three cardio days as well, plus at least one day of rest per week.
• Combine weightlifting and cardio to save time. "If time is limited, try sprinkling [in] cardio throughout your strength session," she suggested. For example, if it's leg day and you're doing squats, try jumping rope for 60 seconds in between each set or rowing for 300 meters.
• It's OK to take it slow. If training five to six days a week isn't feasible right now, don't sweat it — seriously. "Set a goal that works for you. Remember, more is not always better," Chag said.

Whether you're strength training three days a week or six, Chag recommends doing the following for each workout:

• A loaded carry: for example, a farmer's walk
• A squat variation: for example, a barbell back squat or a split squat
• A hip hinge: for example, a deadlift
• A push exercise: for example, a push-up, bench press, or shoulder press
• A pull exercise: for example, a pull-up, single-arm row, or chest fly

For your cardio workouts, Tiffany recommends doing both longer low-intensity workouts, 45 minutes or more, and shorter workouts like HIIT.