In obese Black South African women aged 20–35 with a BMI of 30–40 kg/m², a 12-week exercise program done four times per week at high intensity increases the body's ability to burn fat during steady exercise and improves maximum oxygen uptake.

In obese Black South African women aged 20–35 with BMI 30–40 kg/m², individuals who naturally burn more fat at rest and less carbohydrate at rest tend to lose more fat from the hip and thigh area after 12 weeks of exercise, with these metabolic rates accounting for 60.6% of the differences in fat loss between individuals.

Whether you're fit or out of shape, male or female, young or older, working out before breakfast still burns more fat than after eating — as long as you're not sprinting at max effort.

In young women with high body mass index, participating in supervised aerobic exercise three times a week for twelve weeks helps maintain stable body weight, waist size, body fat levels, and blood lipid levels, while remaining inactive leads to measurable increases in these measures.

When you train at a moderate pace designed to burn fat, your body learns to use less sugar and more fat for energy during workouts.

Overweight and obese adults who complete a 12-week supervised aerobic exercise program burning about 10.5 megajoules per week improve their cardiovascular fitness similarly, regardless of whether they are male or premenopausal female, even if men start with higher fitness levels.