Working out to burn fat doesn’t have to be complicated. You’ll have to choose workouts that make you sweat and get your heart rate pumping. The harder you work your body, the more fat and calories you burn. Just keep challenging your body by mixing up your workout routines to make the most progress with fat burning.
Cardio workouts are important for fat burning. With a high intensity cardio workout you not only burn calories and fat, but also decrease your risk of heart disease and diabetes. Jogging, swimming, jumping rope and biking are all great cardio workouts that burn fat. For optimal fitness and fat burning, do cardio workouts five to six days a week for 30 minutes each session.
Cardio alone will not give you the fat burning sweat session you want. Incorporating strength training in your weekly exercise routine will not only help build muscle, but will help you burn additional fat every day. Muscle burns up to 50 extra calories per pound each day, according to AARP.com, so If you put on 5 pounds of muscle you could drop up to 26 pounds of fat every year. Lifting weights and performing calisthenic exercises such as pushups, squats and lunges can help you build muscle and burn fat. Include strength training exercises two to three times per week for 20 to 30 minutes each workout.
Aerobic interval training helps you burn more calories and fat, improves your aerobic capacity and keeps your exercise routines interesting and diverse, reports MayoClinic.com. The best part of aerobic interval workouts is that you’ll burn lots of calories and fat in a short session. Interval training workouts include alternating bursts of intense aerobic activity with light activity. For example, in a running routine, you would take 10 minutes to warm up. Then, spend three to four minutes of high intensity jogging or running, followed by three to four minutes of low intensity jogging or walking. Repeat the intervals for at least 20 to 30 minutes.
People often mistake interval training workouts for circuit training workouts. While they are similar, the difference between the two is that interval workouts utilize aerobic exercise, while circuit training workouts use intervals between aerobic activity and strength training activities. To perform circuit training exercises choose eight exercises including aerobic components. You can perform eight to 12 reps of each exercise and go straight to the next exercise without stopping for a rest. Press- ups, rope jumping, pullups, pushups, squats and jogging in place can all be part of your circuit. The entire circuit should last 20 to 30 minutes.
Burning fat through exercise is essential, but it’s also beneficial to consider your eating habits. Fat burning workouts work best alongside a healthy diet rich in protein, fruits, vegetables, complex carbohydrates and healthy fats. Cutting out processed foods and sugars can help you lose fat much sooner than exercise alone.
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.