How to Increase Your Heart Rate to Burn Fat

While it’s important to know your heart rate to effectively burn fat, the American Council on Exercise warns against relying on the figure to determine your maximum heart rate when exercising. Your maximum heart rate will differ depending on a number of factors, including your age and fitness level. Hence, it is best to work with a fitness trainer or a certified trainer who can help you calculate the right heart rate for your individual needs.

60-70% of your total effort

A good rule of thumb is that 60 to 70 percent of your total effort burns more fat. At this level, you are exerting effort that’s a five or six on a ten-point scale. The heart rate charts in fitness magazines do not reflect this fact. The heart rate zones you reach during a workout will depend on your goal and the nature of your exercise. You can find out your maximum heart rate by determining the intensity of your workouts.

If you’re focusing on losing weight, it’s best to exercise in a zone where you’re at least 60 percent of your maximum heart rate. Research has shown that working in this range is the most effective way to burn fat. Your target heart rate is between 70 and 80 percent of your maximum heart rate. When you’re working out in this range, you’re able to burn more fat, while also burning fewer calories from carbohydrates.


When you’re working out, the goal is to burn as many calories as possible. If you can work out at 80-90% of your maximum heart rate, you’ll burn more fat than ever. And because you’re working out in the most efficient zone, it’s easy to see how this is the most effective workout. But there are a few key factors to consider before starting an exercise routine. Learn what your heart rate is and then work out there to maximize your fat burning potential.

The American Council on Exercise warns against relying too heavily on your fat burning heart rate, especially if you’re a beginner. The chart they provide uses an average age range for those in general, rather than a specific number. The American Council on Exercise recommends working out at heart rates that are within your current fitness level and age range. In addition, determining your heart rate zone and your maximum exercise heart rate requires you to work with a fitness trainer.


It’s possible to work within the range of 90-100% of your maximum heart rate to burn fat and lose weight. Working within this range is ideal and can lead to greater fat-burning benefits. However, there is no one right zone to work within. You may want to consult a doctor before beginning an exercise program to be sure you are not doing something that could harm your health. Here are some tips that will help you find the perfect target zone for you.

Training at a maximum heart rate is important, but only if you are extremely fit. This can be achieved through sprinting or one-rep-max deadlifts. You may also choose a more dynamic exercise program such as boxing or Zumba. Aiming for a maximum heart rate doesn’t mean training constantly at 90-100%. Training at a high rate may actually cause your heart to overwork and cause discomfort.

120-135 beats per minute

Researchers at BYU’s human performance lab have identified the fat-burning zones that are optimal for weight loss and general health. These zones are important for fat-loss efforts because they promote fat-burning metabolic processes. If you’re wondering whether this is true for you, read on. This article will show you how to increase your heart rate to increase fat-burning benefits. But first, let’s define the zones.

150-200 beats per minute

The best heart rate to burn fat is between 150 and 200 beats per minute. A target heart rate is the amount of heartbeats that a person can sustain during an activity without overworking the body. This will increase your body’s metabolism and increase your body’s ability to burn calories, which ultimately leads to fat loss. While some exercise routines claim that they can burn fat at a higher heart rate, this is actually a misnomer. Both fat and carbohydrates are burned during exercise. Therefore, moderate exercise will help your body burn fat while vigorous exercise will burn carbohydrates.

200 beats per minute

The ideal heart rate to burn fat is around two hundred beats per minute (bpm). You can use the formula of two plus your age to calculate the optimal rate. This is an accurate estimate but your actual heart rate will vary. For example, if you’re twenty years old, your maximum heart rate should be 200 bpm. For more advanced workouts, you can push your heart rate to three hundred beats per minute.

It’s easy to calculate your maximum heart rate by subtracting your age from 220. For instance, a 40-year-old’s maximum heart rate is 180 bpm. Then, you can calculate your fat-burning heart rate zone by determining your upper and lower limits. These levels are seventy percent and fifty percent of your maximum rate. So, a good starting point for fat burning is between ninety and one hundred and sixty beats per minute.