Engaging in exercises that burn fat will help you get in better shape and feel better in your day-to-day life. Cardiovascular exercises like running, swimming and power walking will help you burn fat. In addition to cardio exercises, strength training and weight lifting will help you build muscle, which will also help you burn fat.
Step 1
Go to your local high school track and engage in interval training. Interval training is an intense form of cardiovascular exercise that will burn fat, get your heart rate up and increase your metabolism. Measure off distances of 100, 90, 80 and 70 yards and sprint them consecutively in descending order. Don't take more than a 15-second break between sprints. After you finish all four, take a two-minute break and repeat the set. Do one more double-set of sprints before you leave the track. Do this three times per week.
Step 2
Lift weights to get stronger and burn fat. Exercises like the bench press, arm curls and lunges will help you burn fat. Work with a spotter when you do these exercises because you want to be aggressive and get the most out of your workout. If you don't have a spotter, you can do circuit training as an alternative. Circuit training will provide strong workouts for your back, shoulders, chest, arms, abs, glutes, hamstrings and calf muscles. You can circuit train on weight-training machines such as the chest press, the leg press and the leg extension. Choose the weight you want to work with by inserting a pin into a stack of weight plates. Then lie, sit or stand in the machine and perform the exercise, such as lifting the weights in the chest press by pushing the weight up and then bringing it back to the starting position. Do this three times per week.
Step 3
Ride a bicycle for 25 minutes at a time for additional cardiovascular work that will burn fat. You don't have to sprint the way you did during interval training, but you are not going for a leisurely ride either. You have to push yourself and go for at least 25 minutes to get your heart rate up. Do this on the days you are not doing interval training.
Step 4
Wake up in the morning and do push-ups, pull-ups and crunches. These exercises will make you stronger, but they will also burn fat. Try to do three sets of 15 to 20 push-ups, two sets of six pull-ups and three sets of 25 crunches. Do this six days per week.
Step 5
Drink 64 oz. of water every day. When you are working out hard, you need to keep your muscles, joints and tendons lubricated. Water is much better for you than sports drinks that are heavy in sodium and sugar. Water will also help you flush toxins out of your body.
Tips and Warnings
- Eat healthfully when you are engaging in heavy-duty workouts that are designed to burn fat. Eat white-meat chicken and fish in place of red meat. Eat two to three portions of fresh vegetables and two portions of fresh fruit every day. Eat complex carbohydrates to give you the fuel to do the exercises.
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