While all forms of exercise burn calories, performing some exercises while keeping your heart rate in a target zone can facilitate fat loss. To determine your target zone, subtract your age from 220, and multiply the results by between 50 percent and 85 percent. It is also important to exercise for an extended period of time in your target zone, at least 20 minutes per session. Check with your health care provider before beginning an exercise program.
Considerations
According to The American Council on Exercise, research has demonstrated that lower intensity exercise uses a greater percentage of fat as fuel than higher intensity training. Lower intensity training would be achieved by keeping your heart rate closer to 50 percent as opposed to the 85 percent level. Higher intensity training burns more calories than lower intensity exercise and increases the amount of weight and fat loss. Consequently, gradually increasing the intensity of your exercise is an effective means of increasing the energy demands of your body and promoting consistent fat burning. Interval training is another way to increase the intensity of your exercise and involves alternating periods of intense exercise with periods of exercise that are less intense. Alternating brisk walking with jogging, or jogging with running are examples of interval training. According to the Mayo Clinic,you'll burn more calories by increasing your intensity in spurts, even for relatively short intervals.
Walking
Walking is a widely used form of exercise for fat reduction because it can be performed in a variety of settings and requires little special equipment. Walking is also relatively easy to perform and places minimal impact to your joints. According to the Mayo Clinic, a 200 pound person walking at 3.5 miles per hour, burns 346 calories in an hour.
Jogging and Running
Jogging and running, much like walking, can be performed inside or outside with relatively little skill or practice. The main difference between jogging and running, has to do with intensity and speed. A 160 pound person jogging at five miles per hour burns 584 calories in an hour, according to the Mayo Clinic. The same 160 pound individual would burn 986 calories running at eight miles per hour for an hour. Running and jogging also cause greater impact to the joints than walking.
Circuit Resistance Training
Circuit training involves performing sets of repetitions on multiple pieces of resistance equipment which target different muscle groups. While performing your circuit, you are allowed limited rest periods before moving to each new piece of equipment. The limited rest keeps your heart rate at an elevated level. Check your heart rate at intervals to ensure it remains within your target zone. Because exercise circuits are designed to keep your heart rate in your training zone, they are an effective fat burning exercise.
Cycling
Cycling is a versatile form of exercise that can be performed indoors on a stationary bike, or outdoors on a bicycle. The cyclical movement of the pedals make cycling relatively easy on your joints. According to The Mayo Clinic, a 200 pound person cycling on a bicycle at 10 miles per hour will burn 364 calories in one hour.
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