Want to Lose Weight? Here’s What Heart Rate Works Best

Have you ever wondered why some workouts seem to melt fat away while others leave you exhausted? It’s all about heart rate—specifically, finding the right one for fat burning.

Your heart rate refers to the number of times your heart beats per minute (BPM), and hitting the right zone can help your body burn fat more efficiently.

But what’s the magic number? Is there a normal heart rate for weight loss? How do you even measure it? Don’t worry—we’ve got you covered! In this article, you’ll learn:

• What is the fat-burning heart rate? We’ll explain the target heart rate zone that helps torch fat.
• Heart rate chart & how to calculate it—no complicated math, just simple steps!
• Best tools to measure heart rate, from heart rate monitors to your own radial artery (yes, your pulse!).
• How to choose the right workout to hit your fat-burning zone.
• Other ways to boost weight loss because heart rate isn’t the only factor!

Losing weight shouldn’t be a mystery. Let’s make it simple, effective, and fun! Keep reading to learn how to exercise regularly and use your heart rate to get the best results.

What Is The Fat Burning Heart Rate?

You’ve probably heard people talk about the fat-burning zone, but what does that really mean? Is there a special heart rate that helps your body burn more fat? The short answer—yes! But let’s break it down in a way that makes sense.

Your heart rate refers to the number of times your heart beats per minute (BPM). When you’re just chilling—sitting, watching Netflix, or scrolling through your phone—your resting heart rate is usually between 60–100 BPM. This is when your cardiovascular system is relaxed, delivering just enough oxygen and blood to keep everything running smoothly.

Now, the moment you start moving—whether walking, lifting weights, or crushing it on the treadmill—your heart rate increases. The harder you push, the more your body needs to work to deliver oxygen to your working muscles. But there’s a sweet spot—somewhere between taking it easy and going all out—called the fat-burning heart rate zone.

How Does the Fat-Burning Zone Work?

Now that you know the fat-burning heart rate, let’s figure out how to calculate yours! It’s actually pretty simple, and once you know your numbers, you can train smarter—not harder.

Your maximum heart rate (MHR) is the fastest your heart can safely beat during exercise. To estimate it, use this easy formula:

• 220 – your age = Maximum Heart Rate (MHR)

For example, if you’re 40 years old, your estimated MHR is 180 beats per minute (BPM).

Now, to find your fat-burning zone, you’ll calculate 50–70% of your MHR:

Lower limit (50% of 180) = 90 BPM

Upper limit (70% of 180) = 126 BPM

This means that if you keep your heart rate between 90 and 126 BPM during workouts, your body will primarily burn fat for energy. This is ideal for weight loss and improving cardiovascular fitness.

Suppose you’re aiming to boost endurance or athletic performance. In that case, you might want to train in the cardio zone (70–85% of MHR), which helps strengthen your heart muscle and improve oxygen delivery.

Need help tracking your heart rate? Use a heart rate monitor, check your pulse rate on your radial artery (thumb side of your wrist), or use fitness apps to stay in your target zone.

From Wristbands to Chest Straps: 3 Ways to Measure Heart Rate

Tracking your heart rate is essential for improving cardiovascular fitness and ensuring you work out at the right exercise intensity to meet your goals.

Whether you want to hit your target heart rate for fat loss or monitor your resting heart rate for overall heart health, there are several ways to measure your pulse rate, from simple, no-cost methods to high-tech fitness trackers.

Traditional Pulse Tracking

Using your fingers is the most basic way to check your heart rate. Place your middle fingers and index finger on your radial artery (the thumb side of your wrist) or your neck, just below your jawline.

Once you find your pulse, count the times your heart beats in 60 seconds (or for 30 seconds and multiply by 2).

This method gives you a quick reading. However, remember that heart rate varies due to body temperature, blood pressure, and other factors, so results may not always be 100% precise.

Wrist Monitors: Convenience at Your Fingertips

Wrist-worn heart rate monitors have become extremely popular, and for good reason! Devices like smartwatches and fitness bands track heart rate increases, monitor daily physical activity, and assess heart rhythm.

These wearables make it easy to monitor your pulse rate without stopping your workout. Many models also track your steps, calories burned, and sleep patterns, making them a great all-in-one fitness tool.

Chest Strap Monitors: Precision for Performance

Chest strap monitors are a great option for those looking for the most accurate heart rate data. These straps wrap around your chest and detect the electrical activity of your heart muscle, similar to an electrocardiogram (ECG).

The data is then sent to a compatible smartwatch or fitness tracker, allowing you to monitor your exercise intensity in real-time. Many elite athletes prefer chest straps because they provide more precise data than wrist monitors.

Choosing the Right Device

Before purchasing any heart rate monitor, consider what you need it for. A wrist tracker might be enough if you’re focused on general heart health.

However, a chest strap might provide more detailed insights if you’re training for endurance or have medical conditions like cardiovascular disease. Also, check if the device is waterproof or water-resistant—especially if you plan to swim.

Regardless of your chosen tool, consistently monitoring your heart rate can help you exercise regularly, optimize your workouts, and improve your cardiovascular fitness over time!

Fat-Burning Workout

Choosing the right workout is essential to reach your fat-burning heart rate zone and achieve weight loss goals. At Crunch Fitness, we offer a variety of classes designed to help you monitor your heart rate and maximize fat burning.

Group Cardio Classes

Group cardio sessions can elevate your heart rate, promoting fat loss and cardiovascular health. Here are some classes to consider:

• HIIT the Deck: This 30-minute class utilizes a deck for power moves that elevate your heart rate, build strength, and contour your core.
• 12-Round TKO: Grounded in a Tabata-style structure, this class pushes you through cycles of intense drills, ramping up your heart rate and supercharging your cardio.
• Evolve: Active: This class’s short, athletic drills raise your heart rate, building heart strength and boosting your VO2 Max.

Strength Training Classes

Building muscle mass increases your resting metabolic rate, aiding in fat loss. Consider these classes:

• Resistance Training: These workouts build strong, lean muscle by utilizing a range of equipment, from bands to barbells.
• Ground Level: Prioritizing mobility and function, this class focuses on exercises that enhance strength and flexibility.

Monitoring Your Heart Rate

Use heart rate monitors during workouts to ensure you’re in your fat-burning zone. Remember, consistency is key.

Engaging in regular physical activity and monitoring your heart rate can significantly impact your weight loss journey. Always consult a primary care provider before starting any new exercise regimen, especially if you have existing health conditions.

Join us at Crunch Fitness and explore these classes to find the perfect fit for your fitness goals.

Beyond Exercise: Other Ways to Lose Fat

While regular physical activity is key in weight loss, other factors influence fat loss, heart health, and overall well-being. Incorporating these habits can help optimize your heart rate, maintain a normal resting heart rate, and support cardiovascular fitness.

Fuel Your Body with Whole Foods

Your diet significantly impacts your heart health and ability to burn fat. Prioritize whole foods like fresh fruits, vegetables, lean protein, whole grains, and low-fat dairy. These nutrient-dense options provide sustained energy while helping regulate blood pressure and support a healthy heart rhythm. Processed foods high in added sugars and saturated fats can contribute to cardiovascular disease and an increased risk of heart problems.

Stay Hydrated

Water is essential for maintaining normal body temperature, supporting the cardiovascular system, and delivering oxygen to working muscles. To prevent unnecessary calorie intake, replace sugary drinks like soda and juice with water. If plain water feels dull, add a slice of lemon or a splash of unsweetened tea.

Mind Your Portions

Overeating can lead to weight gain and heart disease. Restaurant meals often exceed recommended serving sizes, so consider boxing up half your meal before eating. At home, use a smaller plate to help control portions naturally.

Lose Weight Gradually

Rapid weight loss can disrupt your sinus rhythm and stress the heart muscle. By combining healthy eating with exercise, aim for steady progress—1 to 2 pounds per week. Consult a primary care provider for personalized guidance on your weight loss journey.

Reach Your Fitness Goals With Crunch

Understanding your heart rate and how it relates to your exercise intensity can guide your weight loss efforts. Finding a balance between moderate and higher-intensity workouts, supported by a wholesome lifestyle, can lead to lasting results over time. Stay mindful and patient, and let your progress speak for itself.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!