Any knowledgeable health and fitness professional will tell you that losing weight and burning body fat will be most effective when the program incorporates dietary changes, cardiovascular exercise and strength training. However, there are certain workouts that are fat-burning gems. While conventional workouts will burn calories during the actual session, some exercises increase the amount of fat you burn for up to 48 hours after.
Tabata
A Japanese scientist by the name of Izumi Tabata developed an exercise protocol that takes just 14 minutes to complete and can increase your metabolism---the rate that your body burns fat---for up to two days after you do it. It uses a form of high intensity interval training (HIIT) with minimal resting periods. To complete Dr. Tabata's protocol, warm up with a brisk walk for five minutes and then sprint as hard as you can for 20 seconds, followed by 10 seconds of walking. Repeat this 30-second cycle seven to eight times and cool down with a five-minute walk.
Kettlebell
Kettlebell workouts use explosive full-body motions to recruit large amounts of muscle fibers and blast through calories. A kettlebell workout can burn calories at the same rate as running at a six-minute per mile pace, according to a study done by the American Counsel on Exercise. Start with single and double-arm kettle bell swings, then move to figure eights, windmills and kettle bell cleans. The weight of the kettle bell you choose should be too heavy to lift slowly.
Dumbbells and Barbells
Although dumb bells and barbells are usually associated with conventional workouts, the way you use them can target either the development of strength or fat burning. To target body fat, complete full-body exercises for three sets of 15 repetitions with 30 seconds of rest between each set, says the National Academy of Sports Medicine. Start with crunches then move to dumb bell bench presses, dumb bell bent-over rows, shoulder presses and dumb bell squats.
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