When trainers talk about burning fat, they refer to oxidative metabolism or fatty acid oxidation. This chemical process uses oxygen to make energy from carbohydrates, amino acids and fats. When the stored form of glucose (glycogen) is depleted, the body uses stored fat for fuel.
However, fat oxidation is a slow process. Energy usage increases during low to moderate intensities then decreases when the intensity becomes high. Therefore, sustaining an intense physical activity for a long period is required to maximise fat loss.
Apart from intensity and duration, one's choice of exercise can also affect fat oxidation. Research has shown that running and endurance training can increase the amount of fat burned.
In addition, research in Scientific Reports shows endurance-strength training also enhances metabolic function, which leads to improved lipid profile, glucose, insulin levels and blood pressure. Better blood sugar control can help the body burn stored fat for energy.