You burn different percentages and amounts of fat when you exercise, depending on how hard you work. For example, when you exercise in what people call the "fat-burning" heart rate range, about 85 percent of the calories you burn come from fat. When you perform aerobic exercise, the percentage drops to about 50 percent, but you burn more calories overall, and therefore more fat. Sprint training burns even more calories per minute, but only about 15 percent calories from fat.
30-minute Workouts
No matter what type of workout you do, you should warm up, cool down and stretch as part of your routine. Take several minutes to move your muscles at a moderate pace to gradually raise your heart rate, increase your circulation and warm muscles. Don't be tempted to burn an extra few calories at the end of your workout instead of taking five minutes to slow down and lower your heart rate -- you're likely to experience stiff and sore muscles later if you don't. Stretch the muscles you worked and hold the stretch for 20 seconds or more to improve flexibility for future workouts and prevent stiffness later.
Walking
If you are just beginning an exercise program, can't afford exercise equipment or a gym membership or need a non-impact workout, walking is a way to burn fat. Walking for exercise at a higher pace than normal, often called speed or power walking, lets you set your own pace so you can continue for 30 minutes or more. Add hills to your walk and use hand weights, such as dumbbells, to increase muscle use. The American Heart Association recommends brisk walking for 30 minutes, five times per week for heart health and 60 minutes or more for weight loss.
Cycling
If you have an outdoor bike or exercise bike, cycle for 30 minutes at different speeds. Bike riding is non-impact, and using a recumbent bike reduces pressure on your back even more. If you are riding outdoors, add hills to your rides and stand on the pedals for more muscle use. On an indoor bike, change gear settings and stand on the pedals for variety.
Exercise Machines
You can work out on a variety of exercise machines at speeds, resistance settings and inclines you choose. A treadmill is non-impact at the fat-burning pace, and low-impact if you raise the speed to get into an aerobic heart rate. At this pace, you'll be sweating and breathing hard, but you should be able to talk -- if not, you've gone into the anaerobic heart rate and may fatigue too quickly. Ellipticals are completely non-impact but use limited muscles and may stress your shins, knees and back. A rowing machine has you seated during your exercise but provides a full-body workout.
Swimming
Swimming is completely non-impact and provides a full-body workout. If you're not a good enough swimmer to continue for 30 minutes, use a kickboard to help you. Change strokes every five minutes or a set number of laps to vary muscle use. Add one or more sprints every five minute to raise your heart rate, burn more calories and improve your stamina.
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