The best exercises for burning fat fast share one characteristic: They use up a large number of calories per unit of time. Your body uses a small number of calories at rest, at a rate of one or two calories per minute. Low-intensity physical activity, such as folding laundry, may burn two or three calories per minute. Since 3,500 calories are roughly equivalent to 1 lb. of fat, choosing higher-intensity exercise improves your chances of taking off---and keeping off---excess fat.
Cross-Country Skiing
Though requiring snow, equipment and a fair bit of coordination, cross-country skiing provides a great calorie-scorching workout. If you weigh 155 lb., you can expect to burn from 500 to 700 calories per hour. If you weigh 185 lb., that range becomes 600 to 800 calories per hour.
Water Polo
If you are the aquatic type with a powerful competitive streak, try water polo to melt fat. Requiring swimming skills, endurance and a pool, this workout is so tough that the United States military recruits players to become Navy SEALs. Burn 400 to 700 calories per hour playing if you weigh 155 lb., or 500 to 800 calories if you weigh 185 lb.
Running
One of the most basic of activities, running is also a great way to burn fat. If you weigh 155 lb. and run six miles per hour outdoors, you could incinerate 500 to 700 calories in 60 minutes. Running that same 10-minute mile pace at a weight of 185 lb. could burn 600 to 800 calories per hour.
Indoor Cycling
Perhaps you have no snow, skis or pool handy, hate to run but enjoy the camaraderie and competition of group exercise. Try indoor cycling for maximum fat blasting. A nonimpact activity, group cycling is joint-friendly, easy to learn, and---best of all---a 155-lb. person could burn 500 to 600 calories per hourlong class. If you weigh 185 lb., that range increases to 600 to 700 calories per hour.
Circuit Training
Lifting weights usually doesn't burn as many calories as cardiovascular activity but should be included in your workout plan. To maximize fat burning, choose dumbbells over machines, move steadily from one exercise to the next, and choose strength exercises that work every muscle group in the body. Expect to fry 300 to 500 calories per hour if you weigh 155 lb. and 400 to 600 calories per hour if you weigh 185 lb.
Weight
Wondering why the numbers change depending on your weight? Broadly speaking, the more you weigh, the more calories you'll burn doing any activity. This is because a person who weighs more has greater caloric needs even at rest, and it takes more calories to move a larger body through space.
Caution
Although vigorous activity burns the most calories and fat, the risk of injury does increase with increasing exercise intensity. If you've been sedentary, start slowly and take your time progressing in order to give your whole body time to adapt. Consult with your physician before beginning a vigorous exercise regimen or making changes to your existing fitness program.
References
- "The American College of Sports Medicine's Resource Manual for Guidelines for Exercise Testing and Prescription"; ACSM; 2006
- San Diego News: Navy SEALs Recruiting Water Polo Players
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