Fat Burning Workouts Of The Navy

The Navy upholds strict physical fitness requirements based on gender and age that are upheld through training and lifestyle habits. The Navy has weight, body fat, and physical fitness standards that must be maintained by sailors and officers. With the right planning and execution, Navy workouts are the perfect route for fat burning.

Running

The Navy requires successful completion of running 1.5 miles within designated times for males and females. Running is an excellent fat-burning workout as it requires the use of energy from the body in the form of carbohydrates and fat. Navy women aged 20 to 24 who can run a 9:47 minute mile and a half or less are considered to be outstanding performers. According to the MayoClinic.com, interval training is also a good way to mix up your running program, burn more calories and prevent plateaus. Interval training can be done by exercising more intensely for 30 seconds up to two minutes followed by a period of recovery at a lower intensity and repeated in a cyclical fashion. For example, running sprints or hills cannot be maintained for the entire workout but can be incorporated with periods of rest to dramatically improve your strength and endurance.

Swimming

Swimming is a form of cardiovascular exercise that also burns fat and calories. The Navy requires men aged 25 to 29 swim 500 yards in 6:38 minutes or less to reach and outstanding performance level. Swimming requires the burning of both carbohydrate and fat energy. According to the Navy, swimming two to four times per week improves endurance and swimming speed.

Push-ups and Strength Exercises

Performing push-ups is an effective fat-burning workout as push-ups require upper-body strength build muscle. Muscle burns more calories at rest and therefore improves body composition -- known as muscle to fat ratio. According to the American College of Sports Medicine, resistance training exercises such as push-ups, pull-ups as well as using resistance bands and weights improves resting energy expenditure, which is beneficial in maintaining weight and improving the body's fat burning potential.

Sit-Ups and Core Strengthening Exercises

While focusing on overall exercise and a reduced calorie diet is the sure way to burn fat, including core exercises ensures your body has a foundation of strength. Your core is made up of muscles that support the spine, pelvis and shoulder girdle to provide your body strength and stability. The Navy requires adequately performing inclined sit-ups to prove your core strength. A strong core develops functional fitness -- meaning fitness for everyday living activities as well as for fat burning exercise performance. Exercises in addition to the sit-ups required by the Navy include medicine ball twists, pelvic lifts, plank holds and stability ball crunches. Choose two to three exercises on alternating days and perform 12 to 20 repetitions each for two to three sets total.

Elliptical Training

Elliptical exercise provides an effective way to burn fat. Ellipticals are low-impact exercise machines that burn calories from fat and improve aerobic endurance. You can adjust the resistance on the elliptical machines can to challenge physical fitness levels. The Navy recommends performing elliptical exercise three times a week for 30 minutes alternating from level 10 to 15 in the first 15 minutes and then down to level eight to 10 for the last eight minutes.