How to Burn Fat When Working Out

While weight lifting helps build muscle mass, cardiovascular activity helps shed fat by burning off calories. Cardio improves your blood flow, and when performed on a daily basis helps build lean muscle. Liz Vaccariello, author of "Flat Belly Diet," states that flat blast and calorie torch cardio walks aid in reducing your body fat through steadily paced walking mixed with fast-paced walks, which keeps your metabolism high.

Instructions

  1. Fat Blast Technique

    • 1

      Set the treadmill's speed between 3.0 and 3.5, and walk at a brisk pace to warm up.

    • 2

      Continue walking for three minutes, and increase the treadmill's speed to 3.5 to 4.0. Walk briskly for 25 minutes.

    • 3

      Lower the treadmill's speed back to 3.0 to 3.5 to cool down from the exercise. Repeat the fat blast workout every other day.

    Calorie Torch Technique

    • 4

      Set the treadmill to 3.0 to 3.5, and begin walking to warm up.

    • 5

      Increase the speed to 4.0 and walk briskly for four minutes.

    • 6

      Increase the speed to higher than 4.0 and run for one minute. Reduce the speed back to 3.5 to 4.0, and continue walking for four minutes.

    • 7

      Repeat the running intervals four times throughout your workout, and reduce the speed to 3.0 to 3.5 to cool down.

    • 8

      Perform the calorie torch technique in between days you perform the fat blast technique.