When you go to the gym, it can be hard to choose which machine to use, or how to work out. If your purpose in exercising is to relieve stress and have fun, you can accomplish that goal exercising in almost any way. However, if your purpose is for maximum fat burn, you need to exercise using a specific method called high-intensity interval training. According to the International Journal of Obesity, doing high-intensity exercise burns more fat than low-intensity exercise. Alternating between high- and low-intensity exercises in your workouts burns the most fat while allowing your body to recover.
Step 1
Choose a workout method for maximum fat burn. High-intensity interval training (HIIT) can be done while jogging on the treadmill, on the elliptical trainer, on the stationary bike or even while swimming in the pool. It’s important to start each workout with a warm-up, about 5 to 10 minutes long, at a moderate intensity, to relax your muscles and prepare them for the work to come.
Step 2
Put all of your effort into a short burst of effort. If you are on the treadmill, crank up the speed and sprint. If you are using the elliptical trainer, squeeze in your abs and use both your arms and legs to move as fast as possible. Looking at your stopwatch as you exercise, continue putting all of your effort into moving as fast as you can for one minute. The American Council on Exercise says that doing the high-intensity portion of HIIT, you should be exerting the effort of a level 7 on a scale of 1 to 10.
Step 3
Slow down your workout with a low-intensity interval. The American Council on Exercise says the low-intensity portion of HIIT needs to last longer than the high-intensity portion, to allow your body to recover. Work out at an exertion rate of 4 or 5 on a scale of 1 to 10 for about 2 to 3 minutes. Take in slow, deep breaths as you bring in more oxygen through the lungs.
Step 4
Repeat the high- and low-intensity intervals continually for 20 minutes. When you reach the 20-minute mark, cool down for five minutes, decreasing your exertion to a level of 3 on a scale of 1 to 10. Do this HIIT session three times weekly to promote maximum fat burn. Doing HIIT every day can over-work the muscles. In between high-intensity interval training days, you can take long walks or lift free weights to burn more calories.
Things You'll Need
- stopwatch
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