Its neither easy nor quick to lose excess body weight, but you should continue with your efforts for desired results. I get asked time and time again, “What is the best fat loss exercise?” The truth is, there is no single “best fat loss exercise”. Then, push your chest away from the floor while simultaneously thrusting your legs back up into the squat position with the hands still on the floor. Everything I’ve learned over the past 16 years about how to lose fat rapidly and permanently while carving out the perfect set of abs is in here.
If you're new here, you may want to subscribe to my ebook - The Beginner's Guide to Fitness in a Busy Life (worth $147) here. Siddharth SainiI'm Siddharth, the senior writer at Workout Trends Blog, and I mainly cover new trends in health, fitness and nutrition. Some people think running is the best way to burn fat and calories… a common thought among exercisers. Of course, this is perfectly reasonable as everybody who reads this article has a different situation.
HIIT is a training style you can use with almost any type of exercise and with any level of fitness.
The format of HIIT is simple, all you have to do is pick your choice of Cardio Exercise, decide on how long you want to work out for (let’s say 30-45 minutes) and then alter the intensity over the duration of your workout.
For example, if you choose 30 minutes on the cross training you would go at slow pace for 1 minute then sprint for 30 seconds then at a slow pace for 1 minute and so on for the 30 minutes of your workout! The great thing also about HIIT is that it doesn’t take as long to burn a given number of calories than if you were to do a conventional slow and constant paced cardio. This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat.
If you have the aim of losing weight then complete your workout 3-6 times per week depending on your level of fitness. If you find it getting boring which you mind find if you’re doing it 5-6 times per week then change things up. I hope you enjoyed reading our article today if you have any thoughts or simply would like to comment please fell free to add your opinion using the box below. Sharing to social networks like G+, twitter or facebook not only makes your profile more interesting and usable but did you know it also helps other people who have similar interests to you find your profile, then connect and in turn share similar articles with you. After reading this article, I guarantee you'll develop a new respect for high-intensity cardio training for fat loss.
Low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR).
Using the previous example for maximum heart rate (max HR=200), working at 60% of your max HR would be 120 beats per minute and 80% of that would be 160 beats per minute.
Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.
Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. By doing the high-intensity work, you've just burned 14 more fat calories in half the time. High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session).
Now that you've seen how effective high intensity training can be for fat loss, how is it done?


The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. The repetition of these intervals is the nuts and bolts of high intensity interval training. Another excellent method for doing high-intensity training is called aerobic interval training. Dieting can be hard initially, but if you give in to the craving, you might have to start it all over again.
The most important thing that helps is a strong determination. Sticking to a particular diet and staying away from fattening foods can be the difficult part about dieting.
You should exclude unhealthy foods from your diet and take more of healthy foods that aid fat burning.
Since technique is extremely important when executing this exercise, I will describe to you in detail how to properly performing the Advanced Burpee. Upon landing, quickly drop back down into the squat position and continue for the prescribed number of reps. When should I do Advanced Burpees?" The truth is there are many ways to integrate this exercise into your routine.
I will show you how easy it is to adjust the “base program”, personalize it to meet your needs, so you can hit the ground running and start seeing results in DAYS… instead of weeks!
When I'm not hanging out at Workout Trends HQ, I'm reading a magazine or hanging out with my friends. What I mean by that is if you’re told to do circuit  training (which in my opinion is one of the better fat burning exercises) and you don’t actually carry this workout out on a regular basis then the truth is that it’s not a very good fat burning exercises for you. Some might live in a built up city where the gyms are packed when then they finish work and some might live in a rural area where walking or jogging would suit them much better than the long commute to do a gym routine.
Feel free to choose the one of these best fat burning exercises and make sure that fits the above guidelines for you. HIIT over the course of your Cardio workout will help to burn more Calories and as a result more fat. Why not do 10 minutes on the cross trainer, 10 minutes on the rowing machine and wrap thing up with a 10 minute cycling. The whole point of trying to lose fat is to create a calorie deficit which can be done in many ways outside the gym. Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. High-intensity exercise is defined as working at about 75 to 85% or more of your maximum heart rate.
It's low risk - A personal trainer generally can't go wrong by recommending low-intensity exercise to clients.
It burns a higher percentage of calories from fat - this is very true: exercising at a lower intensity does burn a higher percentage of calories from fat than high-intensity exercise. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there.
As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst.
You can also do it manually by adjusting your intensity level up and down over short periods of time.


It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower.
Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.
The guilty feeling after indulging in your favorite food can be depressing, making it even more worse with weight loss plan. When you have many exceptional exercises to choose from, you will eliminate mental boredom and physical staleness, and you will always keep your body challenged.
This exercise is incredibly effective and can be performed anywhere without any equipment at all.
Ingesting only for whole grain carbs such as raw oats, brown rice, wholemeal pasta, quinoa or sweet potatoes will help. If its fun then is it’s more likely that you’re going to stick to it and that will be your own best exercise to burn fat! Within minutes, you're not burning many more calories than if you hadn't done anything at all. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.
A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc. This helps ensure consistent progress, prevents overuse injuries and keeps you motivated to workout.
Aim for the same size in portions of protein and carb on your plate. so for breakfast, choose either skimmed or soya milk, a boiled free-range egg (limiting eggs to five a week) or yogurt for protein, and team it with either a cup of raw oats topped with sliced apple, a banana, or two slices of wholegrain rye bread for carbohydrates. In these cases, just sticking to an exercise program can be hard enough, never mind making the exercise itself challenging.
While this is certainly appropriate advice for novice trainers, it does not necessarily apply to the more experienced trainer when it comes to effective training. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!
When done properly, just a few quick minutes of this exercise can burn as much fat as jogging for an entire hour! Then every time you repeat this workout, exceed the number of reps you completed during the prior workout. Add a dessert spoon of flax or pumpkin seeds for essential fats (which don’t impede fat burning). For lunch and dinner, team carbs like brown rice, sweetcorn, broad beans or couscous with proteins like tofu or other soya products, cottage cheese, fish or lentils — then have double the quantity of non-starchy vegetables such as broccoli, runner beans, kale or tomatoes. Eat nothing for at least an hour, preferably two, before you exercise, but drink plenty of water to stop you from becoming dehydrated. And avoid all coffee, tea, colas — even diet — as stimulants can play merry hell with blood sugar too [2].



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