You don’t need a bulky treadmill, bicycle or elliptical trainer in the corner of your living room to get an intense fat-burning workout at home. All you need is a pair of cross-trainers or running shoes and a detailed plan. Planning your workout ahead of time allows you to move from exercise to exercise without stopping, which keeps your heart rate elevated and your internal furnace burning up stored fat. To prevent injury during your workout, the American College of Sports Medicine recommended in a June 1998 article in "Medicine and Science in Sports and Exercise" to begin and end with a warm-up or cool-down and full-body stretching.
Your body burns stored fat when you create an energy deficit by engaging in intense activity. The more intense the activity, the more energy--in the form of calories--is burned, and ultimately the more fat is burned. To begin your fat-burning workout, perform the high-knees exercise by standing with your feet shoulder-width apart and jumping off each foot, bringing the opposite knee to your chest in rapid succession. To make the move even more challenging, make a fist with each hand and reach it under your leg as it comes up, touching your fists together. Although it may be challenging initially, work up to doing 50 repetitions.
Forward Kick & Punch
The American Council on Exercise recommends including interval training in your workouts to get the most effective fat-burning benefits. Interval training involves high-intensity bouts of exercise interspersed with moderate-intensity exercises, such as the forward kick and punch. To perform this move, stand with your feet shoulder-width apart. Then kick one foot forward at about waist level and punch with the opposite arm. Repeat on the other side. You should perform 20 repetitions.
Mountain climbers help tone your stomach and legs and keep your heart rate high. A high heart rate equals a high fat burn. To get your heart pumping, get into push-up position and jump one foot forward, toward your hands. Then switch positions quickly by jumping that leg backward and simultaneously bringing the opposite leg forward. Perform 20 repetitions.
Eight-Count Body Builders
Exercises that engage more muscle groups provide a more challenging cardiovascular workout and therefore a more effective fat-burning workout, according to the Hospital for Special Surgery. Eight-count body builders recruit your upper-body, lower-body and abdominal muscles for a challenging total-body exercise that builds muscle while it burns fat. From a lowered squat position, begin with your feet shoulder-width apart. In one explosive movement, spring upward, reaching your arms overhead. Land on both feet and place your hands on the floor, jumping your feet backward so that your body is in a push-up position. Simultaneously jump both feet to the sides, widening your stance. Then jump them back together and do a push-up. To finish, jump your feet up toward your hands, stand and repeat. Work up to doing 15 repetitions.
- Medicine and Science in Sports and Exercise; American College of Sports Medicine Position Stand. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults
- Hospital for Special Surgery: Exercise Tips for Fat Loss
- ACE Fitness: Aerobic Interval Training and Moving Away from Antiquated Models