If you are looking to burn fat fast, then the first thing that you must absolutely have is a nutritionally sound diet plan. To put it simply, if you do not have a proper nutritional plan, then you probably won't get the results you want by exercising.
By having a good diet plan, exercising is MUCH more effective and results will show faster.
That being said, some exercises burn fat much more effectively than others. These exercises work primarily by increasing your metabolism. That is, when performed correctly, these exercises will boost your metabolism in such a way that you will continue to burn fat throughout the day. These workouts are great because they typically don't last too long yet allow you to burn calories long after the workout is finished.
Below are 2 exercises that I've found are extremely good at increasing your metabolism. Alternate these exercises 3 to 4 times a week and watch the fat fly off.
Exercise #1 - High Intensity Interval Training
If you haven't heard of it already, High Intensity Interval Training (HIIT) is probably the fastest way to lose large amounts of fat in shorts amounts of time. This protocol involves repeated periods of high intensity exercise alternated with low intensity exercise. When performed correctly, this exercise can be about 9x as effective as traditional cardio. Another great thing is that these exercises rarely last over 20 minutes .
To perform this correctly, first warm up for about 3 minutes. Then, sprint for one minute as hard as you can, and then slow down to jogging pace for one minute. Repeat this cycle for a total of eight times and finish with a cool down so your workout looks something like this:
Minutes 1-3: Warm-Up (Walk/Jog)
Minute 4: Sprint
Minute 5: Jog
Minute 6: Sprint
Minute 7: Jog
Minute 8: Sprint
Minute 9: Jog
Minute 10: Sprint
Minute 11: Jog
Minute 12: Sprint
Minute 13: Jog
Minute 14: Sprint
Minute 15: Jog
Minute 16: Sprint
Minute 17: Jog
Minute 18: Sprint
Minute 19: Jog
Minutes 20-23: Cool-Down (Walk/Jog)
You must be pushing yourself during the sprints. If you follow the protocol above, you will strip away the fat very fast. Be warned; this workout is very intense. Start out doing this one 3x a week on nonconsecutive days.
Exercise #2 - Tabata Training
This type of training is really just a variation of HIIT. The great thing about Tabata is that it takes even less time than HIIT. In fact, Tabata takes less than 10 minutes including warm up and warm down.
I'm not kidding when I say this workout is just about as powerful as HIIT. Even though it takes about half the time, you still get the metabolism boosting benefits. Tabata is even more intense than HIIT, however, so you better be ready for a hard workout.
The basic format of Tabata is similar to HIIT in that high intensity intervals are alternated with low intensity intervals. The only difference is that the ratio of high intensity intervals to low intensity intervals is higher with Tabata.
To perform Tabata correctly, 20 seconds of maximum intensity exercise is performed followed by 10 seconds of rest. This is repeated a total of 8 times, which is a total of 4 minutes. Below is a sample workout of a proper Tabata workout.
Minutes 1-2: Warm-Up (Walk/Jog)
2:00-2:20: Sprint (As hard as possible)
2:20-2:30: Rest
2:30-2:50: Sprint
2:50-3:00: Rest
3:00-3:20: Sprint
3:20-3:30: Rest
3:30-3:50: Sprint
3:50-4:00: Rest
4:00-4:20: Sprint
4:20-4:30: Rest
4:30-4:50: Sprint
4:50-5:00: Rest
5:00-5:20: Sprint
5:20-5:30: Rest
5:30-5:50: Sprint
5:50-6:00: Rest
Minutes 6-10: Cool-Down (Walk/Jog)
Again, you must emphasize the sprint intervals to really reap the benefits of this workout. Tabata is extremely powerful and will melt the fat off if performed correctly. Do Tabata about 2x a week for best results.
Robert Ottolia
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