The textbook “Essentials of Anatomy and Physiology” describes the body’s mechanism of fat storage as a complex system controlled by hormones, genetics, metabolism, diet and exercise. To lose fat effectively and fast, try to complete workouts that are full of short, high-intensity bursts of work coupled with bursts of rest. Workouts that combine cardiovascular exercise with strength training will also burn fat fast and lead to effective weight loss.
Most towns and cities have tracks available to the public. Track workouts are a great way to burn fat fast, get yourself outside and allow you to vary your workouts day to day. Tracks allow you to perform interval-based workouts, which, according to the textbook “Exercise Physiology: Energy, Nutrition and Human Performance,” are among the most effective and fast ways to burn fat. Interval workouts consist of alternating periods of high-intensity work with periods of rest. This increases your heart rate, then lets it recover before quickly raising it again; this makes your heart and lungs stronger and also burns more fat and calories overall during each workout. One example is sprinting the length of the track and then jogging or walking the short corners. Alternate between sprinting and walking for a few miles.
Resistance workouts use props to add resistance to each exercise. These props include dumbbells, weighted medicine balls or kettlebells. Resistance or strength training workouts are designed to strengthen the muscles. To effectively and quickly burn fat through resistance training, choose exercises that work the entire body. This will cause your heart rate to increase more than performing moves that isolate muscle groups. Examples of full-body strength training exercises include push-up/rows, squat/shoulder press, lunge/bicep curls. These moves all combine a lower body exercise with an upper body exercise and each challenges and strengthens the core muscles to keep you stable and balanced during your resistance workouts. The higher the weight, the higher the intensity; so you'll need to perform less reps than when using a lighter weight.
Like tracks, most cities or towns have stadiums for you to use for an effective fat-burning workout. Similar to track workouts, stadium workouts are interval-based and designed to increase your heart rate and challenge your muscles simultaneously. One of the most common stadium workouts involves stadium stairs. Begin on one side of the stadium and sprint up the length of one staircase. Jog down the next staircase before sprinting up the following set of stairs. Alternate sprinting up and jogging down the stairs until you reach the end of the stadium. Because you are working the largest muscles of your body -- the gluteals, quadriceps and hamstrings -- you will burn more fat overall. To add more intensity, at the top of each staircase, complete a set of 10 push-ups, squats, triceps dips or jumping jacks.
- Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch
- Essentials of Anatomy and Physiology, Fifth Edition; Tina Sanders, Valerie Scanlon
- American Council on Exercise: Exercise Library