Free Fat Burning Training Exercises

Your body uses carbohydrates, fats and proteins for energy at various amounts, depending on the type of activity you are doing. High-intensity exercises at short durations such as sprinting and jumping, uses primarily carbohydrates as the main fuel source. Low-intensity exercise at long durations such as walking and jogging, uses fat and carbohydrates as fuel in almost equal amounts. According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, your body uses the most amount of fat after exercise---not during exercise.

Interval Training

Interval training is doing one bout of high-intensity exercise followed by a short rest period. Then you do another exercise that trains a different movement pattern followed by another short period of rest. Choose five to six exercises that trains your entire body at once, such as dumbbell squats and press, kettlebell swings, and pull-ups.

Robert dos Remedios, who is the director of speed, strength, and conditioning at the College of the Canyons in Santa Clarita, California, recommends this type of training if you have limited time to workout and burn the most amount calories. Although your body uses mostly carbohydrates for energy, your body uses fat after the training session. This after-burn effect is known as EPOC---excess post-oxygen consumption---where your body's metabolism and heart rate maintain at a high level for several hours after exercise. This applies to all types of high-intensity training.

Free Running

Parkour is an outdoor sport where you travel across a terrain on foot and overcome any obstacles by any means necessary. For example, you can hurdle over a park bench, climb over a 5-foot high brick wall, or jump down a flight of steps to reach your destination as quickly and safely as possible. This type of training requires a high amount of energy, skill, endurance, flexibility, coordination and confidence to perform. According to American Parkour, which is an organization that promotes and teaches parkour in the United States and other countries, you can do parkour anywhere---at a park, college campus, beach and most public places. The high-intensity nature of parkour also elicits EPOC, which helps you burn fat throughout the day.

Plyometrics

Plyometric training is doing high-intensity exercises as quickly as possible. Santana describes plyometrics trains your nervous system to respond quickly rather than simply quick muscle contractions. A sample exercise would be box jumps, where you line up three sturdy wooden or steel boxes with different heights. You jump on top of the lowest box, then jump off the box to land in front of it. Immediately jump onto the medium box using the momentum from the previous jump. Do the same for the highest box.

Other types of plyometrics include power push-ups, bounding and vertical jumps. All of these exercises teach you to repeat the movement as quickly as possible using reflex and momentum. Like the previous training methods, plyometrics elicits EPOC after training.