What exercise burns the most belly fat for females?

No single exercise can specifically target belly fat, as spot reduction is not physiologically possible ( 20 ). However, exercises that burn the most calories overall can contribute to overall body fat loss, including a reduction in abdominal fat. High-intensity interval training (HIIT), running, swimming, and cycling typically burn the most calories per session ( 24 ). Strength training exercises that work multiple large muscle groups, such as squats and deadlifts, can also be efficient for increasing metabolic rate and promoting fat loss over time ( 25 ).

Is HIIT or Pilates better?

HIIT and Pilates serve different purposes, making direct comparison challenging. HIIT excels for cardiovascular fitness, calorie burning, and time efficiency ( 23 ), typically burning 300-450 calories per 30-minute session. Pilates focuses on strength, flexibility, posture, and mind-body connection ( 3 ), burning approximately 175-250 calories per session. Your choice should depend on your goals – choose HIIT for maximum calorie burn and cardiovascular fitness, or Pilates for core strength, injury prevention, and movement quality. Many people benefit from combining both approaches.

Will Pilates flatten the tummy?

Pilates can strengthen core muscles and improve posture, which may create the appearance of a flatter stomach. The exercises target deep abdominal muscles, including the transverse abdominis, which acts like a natural corset around your midsection. However, Pilates alone cannot remove belly fat or “flatten” your tummy if excess fat is present. Fat loss requires a caloric deficit achieved through a combination of proper nutrition and exercise. Pilates can be an excellent component of a comprehensive fat-loss program, as it builds muscle and improves posture.

Does Pilates count as cardio?

Traditional Pilates is not considered cardiovascular exercise in the same way as running or cycling. Most Pilates sessions maintain heart rates in the lower to moderate range, focusing on strength, flexibility, and control rather than aerobic conditioning. However, some faster-paced Pilates classes or circuit-style sessions may provide moderate cardiovascular benefits. If your goal is improving cardiovascular fitness, you’ll likely need to supplement Pilates with dedicated cardio activities like walking, swimming, or cycling.