Burning fat is a high priority for people who want to take their workouts to the next level. Light and moderate activities have a place in any exercise plan, but they're not among the best choices for rapid results. Many of the most efficient fat- and calorie-burning exercises are vigorous, intense activities that work best for people at intermediate and advanced fitness levels. Beginners can work up to the exercises with modifications and push themselves with gradual challenges.
Plyometrics
Plyometrics is a name for a subset of exercises that involves explosive movements, rapid muscle contractions and jump training. An example of a plyometric exercise is a jump squat, in which a person squats down as low as he can go, explodes up in a high jump, lands softly and immediately lowers into another squat to repeat the sequence. The intense, explosive muscle contractions and releases in plyometric exercises help tone the body far more effectively than many comparable activities. This makes them ideal for burning fat and calories. Beginners can try calisthenics, which the American Council on Exercise suggests for muscle toning and building.
Interval Training
MayoClinic.com defines interval training as alternating periods of lighter activity with intervals of intense activity. Interval training can be used in conjunction with almost any type of exercise, from step aerobics to weightlifting. Even if the intervals of vigorous activity are short in an exercise session, the total session will burn more calories than a traditional workout because of the added effort you contributed to the intense bursts.
Running
Running is one of the most efficient aerobic exercises, according to MayoClinic.com. For a 160-lb. person, running at an average speed of 8 mph burns nearly 1,000 calories per hour. Even jogging, which is more moderate, is nearly as efficient at about 600 calories per hour. Running serves the dual purpose of effectively raising the heart rate and toning muscles, particularly leg and gluteal muscles. If you can't reach the pace of a full-out run, simply jog at a speed that feels comfortable or alternate jogging with sprinting for a form of interval training that yields great benefits.
Strength Training
While strength training burns far fewer calories than aerobic activity does, it serves a different purpose that works more effectively over the long term. Strength exercises build and tone muscles, which burn a greater number of calories at a resting heart rate than body fat does. Weightlifting, core exercises, calisthenics and resistance activities all work to increase the percentage of lean muscle in the body and decrease its percentage of fat.
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