Fat Melting Workouts

High-intensity workouts burn fat quicker.
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When it comes to fat loss, most people know that healthy eating and regular exercise are essential for success. However, if your goal is to shed fat quickly, just any exercise won't do. The type of workouts you choose, how often you exercise and the intensity of your workouts determine how much fat you will burn. To melt fat fast, choose workouts that get your heart pumping, keep your heart rate elevated and leave you drenched in sweat.


Spinning is an intense, stationary cycling activity that burns lots of calories in a short time period. According to WebMD, spinning burns up to 800 calories in 45 minutes and can dramatically enhance your cardiovascular health. This workout provides strength-training benefits as well by activating your quadriceps, glutes, hamstrings and calves. This high-energy workout will have you breathing hard and sweating profusely without heavily impacting your joints. Take a spinning class at your local gym at least three days each week for a low-impact, fat-blasting workout.


Kickboxing provides a full-body workout, offering cardiovascular and strength-training benefits while burning up to 800 calories per hour. Simulated rope jumping, front kicks, combination kicks and jabs are just some of the moves you do in a kickboxing class. The continuous, high-impact movements keep your heart rate up, which helps to improve your lung capacity and stamina. Kickboxing also builds cardiovascular endurance, which enables your muscles to move continuously for long periods without getting tired. Most martial arts and boxing schools offer kickboxing classes, and you can also find them at some local gyms. Sign up for a kickboxing class for a high-energy workout that promotes weight loss.


According to NutriStrategy.com, you can burn between 400 to more than 1,500 calories with one hour of running, depending on your weight and running speed. Running not only promotes weight loss, but it also builds cardiovascular endurance, muscular endurance and stamina. It engages your glutes, quadriceps, calves and hamstrings, and as you lose weight, your sculpted legs and toned rear will begin to appear. The best part is that you don't need any special equipment to do this fat-melting exercise -- just strap on your most comfortable sneakers and head outside. Run for 30 to 60 minutes three to four times a week to quickly melt stubborn fat.

Rope Jumping

Rope jumping isn't just a fun game for kids. With this high-impact activity, you can burn between 470 to more than 1,000 calories per hour, according to NutriStrategy.com. You can purchase a high-quality jump rope at most toy stores or sports shops for less than $20, and you can take it with you to the gym, jump rope on your front or back porch, or skip rope throughout your neighborhood. Rope jumping is not for the faint of heart, so it is best to start slow if you are new to working out. Jump rope each day for 10 to 20 minutes at a slow-to-moderate pace, and gradually increase the duration and speed of this fat-melting workout as your stamina builds.

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