A healthy balance of eating right and exercise is the only way to burn fat, explains the American Council on Exercise. Combining cardiovascular exercise with strength training is one of the most effective fat-burning workouts. Because muscles burn calories at rest and at play, the more dense your muscle mass, the more overall calories you will burn daily. This is why combining strength-training exercises with high-calorie-burning cardiovascular exercise will give you quicker results.
Short Burst Interval Training
Short burst interval training, SBT, is a variation of circuit training that combines high-intensity, short-duration exercises with small periods of lower-intensity movements. The article "Short Burst Training" in Idea Fitness Magazine notes that this type of training reduces more fat than traditional aerobic exercise. Short burst training burns a high number of calories during and after the workout. A short burst training session should consist of a five-minute warm-up, a 60-second SBT session at maximum intensity, such as treadmill running, stationary bike or whole body exercises at maximum intensity. Next is a four-minute recovery movement such as dumbbells, weight machines or muscle isolation exercises. Follow the recovery with a 30-second session of SBT with a 30-second recovery, then repeat the sequence until you have finished a total of four to six minutes of SBT.
H.E.A.T.
High Energy Aerobic Training, often referred to as H.E.A.T., is a treadmill workout that engages your entire core, upper body and lower body for a high calorie, fat-burning workout. The goal of H.E.A.T. is to constantly engage your core and gluteal muscles, maintaining an upright posture with shoulders over hips the entire run, even on the high hill inclines. Begin this workout with a five- to eight-minute warm-up on the treadmill, starting slowly and gradually increasing your speed. Move into the H.E.A.T. by taking your incline level up and increasing your speed. Vary your incline and speed levels throughout the workout, making sure that you hold correct form for a minimum of 50 minutes. Finish with a low-speed, low-incline walk for five to eight minutes.
Fat Burning Yoga
Yoga elongates the muscles, quiets the mind, aligns the spine and can be an effective fat burner. Hot yoga, such as vinyasa-style, flows you from one to pose to another quickly without any breaks, which can raise the heart-rate significantly, making it a cardiovascular activity as well as a weight-bearing strength exercise. This type of class can build heat, resulting in a higher amount of calories burned than in a more meditative yoga class, notes Baxter Bell, M.D., in his Yoga Journal article, "Can Yoga Help Me Lose Weight?"
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