The most effective way to burn fat is to increase the intensity of the activity. This can be done through means of aerobic or anaerobic activities. However, in most cases when the intensity is high you will be incorporating both aerobic and anaerobic exercise into it which will accelerate fat burning. Some of the most effective fat burning routines are circuit training, exercises involving plyometrics, high-intensity interval training or HIIT, and Tabata Intervals.
Circuit Training
Circuit training is a form of exercise that incorporates strength-training and aerobic exercise. It entails performing a series of exercises targeting different muscle groups one after the other with little or no rest in between sets. To accelerate fat loss in a circuit training routine, incorporate a short-duration cardio burst after performing one or two sets of strength-training exercises. A sample routine could look like this - dumbbell squats, bench press, one minute elliptical, hamstring curls, lat pull-down, one minute running on the treadmill, lateral raise, biceps curl, one minute jumping jacks, triceps kicks, abdominal crunches.
Plyometrics
Plyometric training is a series of exercises combining movements such as jumping, bounding, skipping, and throwing in a quick and repetitive manner. Plyometrics have been used for many years to enhance sports performance, but plyometrics can also increase fat loss. Side-to-side jumps, explosive push-up, medicine ball catch and tuck jumps are typical plyometric exercises. Include them into your circuit training routine or perform three sets of 10 repetitions of each exercise.
HIIT
HIIT is an aerobic exercise that incorporates short-burst of high-intensity sprints. HIIT can be performed on the treadmill, bike, elliptical trainer or swimming. After warming-up for five to 10 minutes at a moderate-intensity, sprint as fast as you can for 30 to 60 seconds, then at low- to moderate-intensity perform your recovery interval for 30 to 90 seconds. Repeat the interval five to 10 times before cooling down. A HIIT workout should not last longer than 30 minutes and can be as short as 15 minutes in duration. Do not perform a HIIT workout more than three times a week.
Tabata Interval Training
Tabata interval training is the single most effective type of high-intensity interval training it is also the most intense the shortest in duration. Tabata intervals are four minutes of high-intensity intervals. After warming up, exercises are performed at 20 second intervals with only 10 seconds of rest in between sets, for eight sets. Sets can consist of the same exercise or a cluster of different exercises. Exercises in Tabata might include squat thrusts, burpees, mountain climbers, push presses or push-ups.
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