Super Fat-Burning Exercises

Some exercises work better than others at burning fat fast. If your goal is a lean body, you can reap the benefits of proven fat-burning techniques by engaging the core muscles of the body including the abdomen, and other major muscle groups such as the quadriceps and arms. The benefits of improved lean muscle mass and strength include improved mood and brain function and enhanced overall wellness. Some of the best super fat-burning exercises include high-intensity training, sprint intervals and supersets.

  1. High-Intensity Training

    • High-intensity exercises are strength-training exercises performed to failure that torch calories. Bret Emery, behavioral psychologist and weight-loss specialist in Florida, reports in an article for WebMD that high-intensity workouts burn more calories by keeping the heart rate elevated. High-intensity workouts also work best if they include many different exercises, forcing your body to burn more calories while working harder. Good exercises to include in high-intensity workouts include squats, overhead presses with weights, pushups, sprints and jumping jacks, all of which get the heart rate going.

    Sprint Intervals

    • Sprint exercises are a type of interval training that work your body at high intensity, helping shred fat and improve health. Michael Banks, a certified personal trainer and owner of Body by Banks Corporation, published an exercise program in WebMD recommending sprint intervals as part of an overall high-intensity fat-burning exercise program. To increase the intensity of your sprint exercises, use a treadmill. Sprint for one minute, working to get your heart rate within 70 percent of your maximum heart rate. Recover by jogging for 90 seconds.

    Supersets

    • Supersets are exercises that increase the rate at which you burn calories by up to 13 percent. These super fat-burning workouts require you to do two exercise moves back to back with no rest. According to a study by Colorado State University, this causes a metabolic spike, resulting in increased fat burn and calorie burn at a rate that is higher than normal for up to 16 hours after you leave the gym. If you perform this intense exercise two times per week combined with a lean diet and 15 minutes of low-impact cardiovascular exercises, you can supercharge your fat-burning strategies. Perform supersets on alternate days to prevent muscles from becoming too stiff; try walking or taking yoga classes on days that you want to perform lighter activity.

    Alternate Aerobic Exercise

    • Aerobic exercises are a great way to burn fat, but if you want to supercharge your fat-burning capacity, try an alternative to your traditional fat-burning regimen. Good examples of fat-blasting aerobic exercise workouts include mountain biking, in-line skating, martial arts, boxing, downhill skiing, water sports and hiking. These activities performed 30 minutes three times per week or longer will provide excellent fat-burning benefits and long-term weight control in addition to being fun and providing an exercise alternative outside of the traditional gym.