Quick Five Minute Fat Burning Exercises

A lack of time is one of the most frequent excuses that people give for not exercising. For some people, the very thought of fat-burning exercises will conjure up images of profuse sweating on a treadmill or elliptical trainer for an hour or more. Who has time for that? Luckily, recent research has shown that short bouts of high intensity exercise can help reduce body fat and build stamina.

  1. Intensity is Key

    • For years we have been told that moderate exercise performed over a prolonged duration of time is key to burning unwanted body fat. But recent research has revealed that intensity may play a more significant role than duration. A 2013 study published in the "European Journal of Nutrition," revealed that short bouts of high-intensity anaerobic exercise were effective in reducing body fat in obese subjects. Another study of overweight women published in the "Journal of the American College of Nutrition," found that several short bouts of exercise yielded weight loss effects similar to one continuous, longer workout.

    Plyometric Exercise

    • Plyometric exercise involves repetitive jumping or bounding movements that use the large muscle groups and is designed to allow those muscles to reach maximal strength in the shortest possible time. Some examples are burpees, squat jumps and lateral hops. Because of the impact upon landing, plyometric activities can cause stress to the joints of your ankles, knees, hips and spine. Unless you are a trained athlete, caution should be taken to gradually build up the time spent in a single repetitive bout. Wearing supportive athletic footwear with good shock absorption will also help protect your joints and muscles from injury.

    High Intensity Interval Training

    • High intensity interval training (HIT), is a system of alternating moderate intensity intervals with challenging anaerobic intervals, each for given amount of time. For example, marching in place for 60 seconds, then jumping rope for 30 seconds, or walking for 60 seconds, then running for 30 seconds. Repeat this cycle three and a half times for a five-minute session. The high intensity intervals should be performed at an all-out effort. As you become more fit, modify your time ratios by shortening your moderate intensity intervals and lengthening the high intensity bouts.

    Low Impact Intensity Training

    • If you have musculoskeletal limitations or have a lot of weight to lose, you can still incorporate high-intensity training into your fat-burning program. Selecting equipment like a stationary cycle, elliptical trainer or rowing ergometer will allow you to alternate your intensity without high impact stress on your joints. Or try climbing stairs at a challenging pace and descending more slowly. Incorporate principles for HIT training, making an all-out effort on your high-intensity bouts. Supportive athletic footwear that provides shock absorption will help keep you injury-free. If you decide to climb stairs, make sure that they are sturdy and that there is a handrail; and, if you feel faint or too out of breath, stop immediately in order to prevent a fall.