Workouts That Burn Fat Fast

Use HIIT Workouts to Lose Fat Fast

HIIT Training
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If you're spending too much time at the gym and getting minimal results, you need workouts that burn fat fast. All workouts help you slim down, but with a little bit of careful planning you can design a fat-blasting workout that is more effective at burning belly fat and slimming inches off your thighs, highs and buttocks

HIIT Workouts to Lose Fat Fast

If you're really serious about changing your body, losing belly fat, and sculpting arms and legs that are tight and toned, you need to do high intensity interval training. Pros and coaches call it HIIT or simply "interval training." HIIT workouts last only 20 to 30 minutes or less and include full body movements that burn calories and tighten your muscles at the same time.

Why is this fat-burning workout more effective? It's simple. The short sessions increase your heart rate higher than typical exercise so you burn more calories in less time. And the good news is that HIIT workouts actually change your metabolism so that you burn more calories all day long—even when you're not working out.

Researchers have found that exercisers who participate in high intensity training experience a phenomenon called EPOC, or excess post-exercise oxygen consumption. That means that after your fat-burning workout your body needs more oxygen to function. As a result, your metabolism increases slightly and you burn more calories for several hours after your session. 

Keep in mind, however, that a single workout session can't change your body overnight. Even though you burn more calories with EPOC, that doesn't mean you should eat more, move less or complete fewer exercise sessions later in the week. In the long run, consistency matters most when you're trying to slim down. So use a high intensity, fat-burning workout as part of a complete and balanced program to reach your body weight goals.

How to Start a Fat-Burning Workout

Even thought the best workouts to burn fat are short, they are not easy. In order for your HIIT workout to make a difference, it has to be hard. That means you'll be breathing more deeply when you exercise and your muscles might burn a little more than your typical workout.

So, there are two things you need to know before you start doing intense exercise:

  1. You must be healthy enough for vigorous exercise. If you're not sure, if you're new to exercise, or if you've had a medical condition, check with your doctor before starting any high intensity workout.
  2. Schedule a complete weight loss workout plan. When you first begin HIIT training to burn fat, you should replace just one workout per week with a high intensity session. As your fitness level improves, schedule two or three sessions per week. Your workout plan will be most effective if you create a complete workout plan that includes time for cross training and recovery. 

3 Workouts That Burn Fat Fast

You can follow this sample HIIT session to slim down or you can use other five minute fat-burning sessions developed by top experts. You can also create your own high intensity workout by combining exercises that elevate your heart rate and build strength. You'll want to engage large muscles throughout your whole body. Choose exercises like burpees, jumping jacks, and push ups to burn belly fat and improve upper body strength. These sample workouts can help you blast calories: 

Climb stairs to burn fat (this is the perfect workout to do if you have access to a long staircase—at least 10 floors):

  • Warm up for three to five minutes by walking or doing a slow jog.
  • Run up the stairs for three minutes, taking steps one or two at a time.
  • Complete 10 push-ups at the top of the stairs.
  • Hold a wall squat for 60 seconds.
  • Jog slowly down the stairs.
  • Repeat two to three times.

Sprint to slim down (if you have a park nearby, this is a fun workout to do outdoors):

  • Warm up for three to five minutes by walking or doing a slow jog.
  • Sprint (run as fast as you can) for one-quarter mile.
  • Complete 10 burpees.
  • Complete 10 squat jumps.
  • Complete 10 jumping jacks.
  • Jog back to your starting position.
  • Repeat two to three times.

Tone up on the treadmill (if you belong to a gym, try this workout near the weight room):

  • Warm up for three to five minutes by walking or doing a slow jog.
  • Increase both speed and incline so that you are running hard for three minutes.
  • Step off the treadmill and grab a set of weights (seven to 10 pounds).
  • Complete 10 squat presses.
  • Complete 10 walking lunges with weights.
  • Complete 10 push-ups.
  • Repeat two to three times.

After Your Fat-Burning Workout

What happens after your workout session matters almost as much as what happens during the session. Follow these tips to make sure you maximize fat-burning benefits:

  • Maintain daily activity to lose weight. High intensity intervals can wear you down. But if you end up spending the rest of the day on the couch, you might lose the metabolism-boosting benefits you worked hard to achieve. Try to maintain non-exercise activity thermogenesis (NEAT) by staying active all day long. Wearing an activity monitor may help you to make sure you are reaching your daily step count and calorie goals.
  • Use active recovery to stay healthy. On the days after your high intensity interval training, you should rest. Recovery is important to help you avoid injury and burnout. But you shouldn't take the day off completely. Choose easy workouts that boost active recovery to help you burn fat and calories while your body rebuilds.
  • Eat well. Combine your fat-burning workout with a sensible and nutritious eating plan so that your body has the fuel it needs to work hard and get fit.
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View Article Sources
  • McCall, , MS, CSCS P. 7 things to know about excess post-exercise oxygen consumption (EPOC).
  • The National Strength and Conditioning Association. Hot topic: The role of excess post-exercise oxygen consumption (EPOC) in weight loss programs.
  • Foster C, Farland CV, Guidotti F, et al. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015;14(4):747-55. doi: 10.1249/01.mss.0000476771.63318.52