The Most Effective & Fast Fat Burning Exercise Routines

Many people believe that the best way for lose weight and burn calories is to get on the treadmill and jog a few times a week. While this may be a good way to burn calories and get your daily dose of exercise, it isn't the most effective way to burn fat fast. Interval training and weight training circuits are two of the most effective ways to burn fat. Interval training is brief periods of intense activity as opposed to steady state cardio. An example of this would be sprinting on a treadmill for 30 seconds followed by walking for 30 seconds---this would be one interval. Several studies have compared interval training to steady state aerobic exercise, and the majority of these studies conclude that interval training is the best way to lose weight..

Treadmill or Outdoor Running Interval

• To complete a running interval, you need to alternate periods of intense activity with periods of light activity. Whether you're using a treadmill or running outside, here's how this routine works: Start with a 5-minute warm-up running at 50 percent of your maximum capacity. Once you are warmed up, go into a full sprint for 30 seconds. After 30 seconds, lightly jog at 30 to 40 percent of your maximum capacity for 60 seconds. After 60 seconds, sprint for 30 seconds again. Repeat this sprinting/jogging split for a total of 10 sets, so you sprint 10 times and jog 10 times.

Exercise Bike or Elliptical Interval

• To perform an interval using an exercise bike or elliptical machine, do the same thing as for the sprinting/jogging interval. Warm up for 5 minutes, then go all out at a 95 percent capacity for 30 seconds. Follow with a 60-second period of light activity. Repeat the activity so you alternate between heavy intensity and light intensity for a total of 10 sets.
• Training Circuit: Bodyweight Exercises

• Training circuits are similar to intervals in that you perform a "circuit" of training exercises one after another with no rest in between. They help you develop muscle strength, burn calories and lose fat. The great part about training circuits is that you don't need hand weights or barbells to do them. You can do a full training circuit using bodyweight exercises. Here's one such exercise routine: Start by performing as many squats as you can in 30 seconds. Immediately after that, drop down and do as many pushups as you can in 30 seconds. After this, perform as many lunges as you can do in 30 seconds. To perform a lunge, step forward with one leg until your thigh is parallel with the ground, then switch legs and repeat. After the lunges, drop down and do as many situps as you can in 30 seconds. Rest for 2 minutes and repeat the circuit 3 more times for a fast fat-burning exercise routine.

Training Circuit: Weights

• A weight training circuit is the same as the bodyweight training circuit, except you use weights and perform several exercises in a row. Here's one routine: First, perform 10 repetitions of a bench press. Without resting, perform 10 repetition of a stiff-legged deadlift: Grab a barbell or two dumbbells and bend over at the waist, keeping your back straight, and drive your hips forward to lift the weight. Next, perform 10 repetitions of a shoulder press using light dumbbells. Next, hold a light dumbbell overhead and do 10 crunches while lying on the ground. Finally, do 10 reps of a squat using a barbell or dumbbells. Rest for 2 minutes, then repeat the weight training circuit 2 to 3 more times. You should be able to get a full fat-burning exercise routine completed in less than half an hour.