Burning fat is a primary reason for participating in an exercise program. Cardiovascular exercise, also known as aerobic exercise, uses fat as a primary fuel source during the workout. Cardiovascular activities include walking, running, swimming, biking and other movements that you are able to continuously perform for at least 20 to 30 minutes. An elevated heart rate is the key to a successful fat-burning workout session. If your heart rate is not high enough, you receive cardiovascular benefits, but your fat-burning potential is limited. Higher exercise intensity levels burn more overall calories, including those from fat.
High Intensity
Step 1
Warm up at a moderate pace on your selected cardiovascular exercise, such as walking, for five minutes.
Step 2
Increase your workout pace to 95 to 100 percent of your maximum heart rate, or MHR, for four minutes. Breathe deep as you exercise at this elevated intensity to keep your muscles supplied with oxygen.
Step 3
Decrease your workout pace to 60 to 80 percent of your MHR for three minutes.
Step 4
Repeat steps two and three four times. Maintain proper posture as you exercise. Keep your back straight and your stomach tight.
Step 5
Cool down with a five-minute walk, or moderate activity pace.
High Duration
Step 1
Warm up for five minutes at a moderate intensity by walking, cycling, swimming or performing your chosen activity.
Step 2
Increase your pace to 65 to 70 percent of your MHR.
Step 3
Maintain your training heart rate and exercise continuously for 90 to 120 minutes to increase your fat-burning potential.
Step 4
Cool down for five minutes at a moderate exercise intensity level.
High Speed
Step 1
Warm up for five minutes at a moderate exercise intensity level.
Step 2
Increase your workout intensity to 95 or 100 percent of your MHR for 30 seconds.
Step 3
Decrease your workout intensity to 60 to 80 percent of your MHR for a one-minute active recovery.
Step 4
Repeat steps two and three 12 times for your complete workout session.
Step 5
Slow your pace and cool down for five minutes before stopping the activity.
Tips and Warnings
- Determine your target heart rate by calculating your maximum heart rate, or MHR. Subtract your age from 220, which equals your MHR. Multiply your MHR by the workout percentages to determine your training zone. Measure your pulse during the workout by placing your first two fingers at the side of your neck or on the thumb underside of your wrist. Count the beats you feel within 10 seconds and multiply the result by six. Check if your result falls within your heart rate training zone.
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