Affiliate Disclosure 0 Comments As many of you know from my burst training through my BurstFit program and videos, exercise is one my favorite things to do and share with others. Exercise is essential to good health as well as to lose unwanted fat, even losing 20 pounds of fat.
Of course, not everyone is capable of doing intense burst training; however, there are modifications for everything, so don’t stop reading. Frankly speaking, the most successful fat burning workouts typically take you out of your comfort zone. They require hard work both in the gym and in the kitchen — meaning it’s the combination of healthy meal choices and solid workouts that are most effective.
While that does not mean it’s the only way to go, I believe there are certain types of workouts that truly burn more fat, not only while you are performing the exercises but long after.
Fat burning workouts generally deplete you of your energy and are physically and mentally challenging. Taking that first step is always the hardest, but you will be amazed at what you can accomplish and the results that come with that accomplishment, such as surprisingly losing weight fast. That is when the fat burning kicks into gear and what we would call higher intensity training. This revving up continues throughout the day because it can take up to 72 hours for your metabolism to reset and you burn calories all that time!
That is why you may have heard that you have to change things up a bit because you may hit an exercise plateau. In the beginning of any exercise program, an individual is likely to breathe harder but eventually, that exercise may become too easy; therefore, their breathing will be more normal and they will burn fewer calories, thus maintaining a more steady metabolism and cause a plateau where little body change may happen. For this reason, it’s important to mix up your exercise routines in order to be most effective and continue the fat-burning process. The great news is that you don’t have to spend loads of time exercising, but rather you can focus on doing brief, but intense, intermittent bouts of exercise, like my BurstFit training. Other terms you may hear are bootcamp and HIIT, as the benefits of high-intensity interval training are significant.
These types of exercise formats provide greater strength, improved speed and better fat burning, something that lower intensity exercise just cannot do. And this fat burning happens during the exercise as well as long after; hence, the afterburn effect!
These types of workouts are known as some of the most effective means of improving cardiovascular health, respiratory endurance, as well as metabolic function.According to a study, HIIT or burst training type workouts were compared to steady state workouts, in particular looking at how the exercise training affects the body fat and muscle metabolism.
The study investigated the effects of calorie expenditure and fat loss in young adults and found that although HIIT workouts actually burned fewer calories during the workouts than did steady-state cardio exercise (likely due to its shorter duration), the HIIT program produced more fat loss than steady-state exercise did overall. This is great news, especially for anyone short on time.Researchers have concluded that not only do interval-type training workouts burn more fat over the duration of the day, they also build more muscle, ultimately improving metabolic function. After age 25, most people start to lose muscle mass, specifically, one-fifth of a pound of muscle per year! Meanwhile, there’s a decline in the metabolic rate as well as muscle strength and muscle mass, all of which is linked to a weak immune system, brittle bones, stiffer joints and slumping postures. Muscle mass even effects our response to stress and some studies have shown that it is linked to cancer mortality. While it’s clear that any exercise will yield positive results, this is evidence that the more effort you put into it, the better results you are going to have.
Fat burning workouts are typically a period of time when you are exercising at a higher intensity followed by a short period of rest.


An example of how to achieve this intensity would include 20 minutes of exercising — involving exercises such as sprints or burpees — as fast as you can for 30–45 seconds, repeated for 10 rounds with 15–90 second rest periods between each round of exercise. This will have a higher fat-burning effect as compared to steady-state exercises like running moderately for 30 minutes.Key Benefits to Fat-Burning Workouts1. Raises Both Aerobic & Anaerobic Fitness As noted in the above studies, fat burning workouts, such as interval training, helps improve both aerobic and anaerobic fitness. During high-intensity efforts, the anaerobic system uses the energy stored in the muscles, called glycogen, for short bursts of activity. The anaerobic system works without oxygen creating lactic acid, which is known as that “burn” you feel during exercise. When in the recovery phase, the heart and lungs work together to get the oxygen back by breaking down the lactic acid. It’s considerably more moderate, which allows the body to perform at that phase for long periods of time. Regardless, fat-burning workouts help improve both aerobic and anaerobic types of exercise.2.
Improves Blood Pressure, Cardiovascular Health & Insulin SensitivityIt’s no surprise that exercise helps your heart. A study was reported stating that there are positive effects to interval fat-burning workouts for blood pressure and overall cardiovascular health. Essential arterial hypertension is the most common risk factor for cardiovascular morbidity and mortality. Regular exercise is a well-established intervention for the prevention and treatment of hypertension. Several studies have shown that high-intensity intervals and fat-burning training improves cardiorespiratory fitness and insulin sensitivity, which helps the exercising muscles more readily use glucose for fuel to make energy, improve arterial stiffness, and ultimately prevent and control hypertension. Helps Cholesterol Profiles A study reported that the effects of high-intensity interval training helped to lower cholesterol naturally.
Participants performed interval running three times a week for eight weeks at an intensity of 90 percent of maximal heart rate. It was concluded that high-intensity interval training, as an alternative mode of exercise, improved blood lipid profiles for individuals with normal physical fitness levels.
In addition to eating the right foods and eliminating sugar, interval training helps you lose that muffin top due to its fat-burning characteristics provided by a higher metabolism lasting throughout the day. Ever wonder how some people have a six-pack while others, who seem to spend hours at the gym, do not? They are very lean — meaning they have little body fat allowing the muscles beneath the skin to be more prominent. They achieve this by fatiguing their muscles with shorts bouts of intense training, leading to a higher metabolism that is burning fat all day long.
Fat burning workouts also burn calories, which help to eliminate body fat, and help build muscle.
While building muscle will improve your physical appearance and strength, what’s even better is that muscle burns fat!
Warm-Up: Stand with feet hip-distance apart and perform each warm up exercise for one minute.
March in place Shallow squats Easy side to side lunges Jog in place Butt kicksNow start the fat-burning workout!1.
Modification: Do the same as above but instead of running, just lift the knees as high as possible, alternating.


Push-ups with a side knee tuckFacing the floor, get into push-up position with hands and toes on the floor. While keeping your neck and back aligned in a flat position, bring your right knee to your right elbow as you lower the body down.
Deep squats with a jumpStand with feet hip-distance apart, push the butt back as if sitting in a chair while you go down into a squat position and explode upwards into a jump, reaching up towards the ceiling.
Begin by bringing the right foot towards the right elbow and switch to the other side by jumping or quickly alternating, taking the left foot to the left elbow in a continuous movement.
Jumping lungesStart in a lunge position with the right foot and leg extended way back so that you create a 90-degree angle with the left knee.
Switch legs by jumping, then landing in the same position with the right knee at a 90-degree angle.
Jump both feet out behind you so that you are in push-up position, jump feet back into squatting position, then jump upwards into the air and repeat in a continuous movement. PlankFacing the floor, get in push-up position with hands and toes on the floor, arms extended. While keeping your neck and back aligned in a flat position, hold the abs tight and slightly tuck the hips to help maintain the correct flat position the entire time. Walk hands in towards feet to a slightly squatted position until you can stand up, (rolling up to standing position).
Then reach down to touch the floor in a slight squatting position and walk back out to push-up position. If you are very limber, you may be able to keep knees mostly straight during this exercise. Prior to beginning any fitness program, it is important to understand your level of fitness, also known as base fitness level. Regardless of age, gender and fitness level, one of the keys to safe fitness training is to modify the intensity of the work to your level, then as you get fitter, you will be able to increase that level. Not all exercise programs are suitable for everyone, and some programs may result in injury if not performed properly.
COMMENT WITH FACEBOOK COMMENT WITHOUT FACEBOOK james says: January 31, 2016 at 10:22 pm is it better to workout on an empty stomach in the morning or when and should I eat before? I’m also getting severe muscle aches and cramps in both knees during and after my workouts.
I can feel my body beginning to change…my legs feel stronger when I go to the mtn with my dog for our walks.
Oh yeah, doc says I have Hasimoto’s too, but I do not have any of the symptoms the other lady was speaking of. Thanks Dr Josh & Dr Chelsa ReplyLeave a Reply Cancel replyYour email address will not be published.
Chelsea Axe is a certified fitness instructor, a CSCS Certified Strength and Conditioning Specialist, and a Doctor of Chiropractic.Dr.
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