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Fat Burning Exercises – High Intensity OR Low Intensity?

Want to know what the best fat burning exercises are? Well, you're in the right place. Fortunately, all exercises can actually help you burn fat.


Well, exercise is simply moving your body– and moving the body requires calories to be burned as fuel. The more calories you burn, the more fat you'll lose.

You don't necessarily have to exercise to burn calories. You're burning calories 24 hours a day, just to live. Thinking burns calories, chewing gum burns calories, walking to work burns calories. Your body even burns calories while you sleep.

You'll notice those activities listed above are pretty low intensity, and therefore, burn few calories.

The real question is how can I burn more calories, faster.

That's where exercise comes in. 

Fat Burning Exercises

The bottom line is that you can burn fat faster with high intensity exercises

So we want to burn fat at a faster pace. This means burning more calories in a shorter period of time. The key to fat burning exercise is intensity.

The higher the intensity of the exercise, the more fat you burn. (Check out our Tabata Fat Burning Workout if you'd like to try THE most intense exercise).

So, when choosing an exercise plan, you want to go with something you can perform with vigor. Obviously, you'll want to consult with a doctor before you start any exercise program- vigorous or not. Once you've gotten the ok from a medical professional, it's time to embark on your program.

What are the Best Exercises for Burning Body Fat?

So, now we know that intensity is the true key to burning belly fat in the shortest period of time, what are the best exercises to use?

I prefer to start my clients with bodyweight exercises.

They're great for ramping up the metabolism to burn fat, and you don't need anything but some floor space to do them.

Here's a simple, yet powerful bodyweight workout routine that I use:

  • Body Weight Squat x 15 reps
  • Flag Pushup x 10 reps
  • Burpees x 5 reps
  • Plank 30 seconds
  • Trunk Rotations x 5 reps
  • Split Squat x 10 reps
  • Rest interval for 1 minute.
  • Repeat for as many circuits as you can in time (12 minutes) or a minimum of 3 circuits.

Now, you may be asking yourself- Should men and women exercise the same way?

On to it…

Fat Burning Workouts and Spot Reduction

What about spot reduction of body fat?

You'll notice that this bodyweight exercise routine doesn't focus purely on the stomach, legs or arms.

“But I want to burn belly fat

I hear you loud and clear.

As strange as it sounds, when you're trying to burn off problem areas, you actually don't want to just focus on that specific part of the body. When you burn calories, you're burning fat off the entire body.

You cannot select where the fat comes from- your genetics do (Time Magazine article). The only thing you can do is burn as many calories as possible.

I'm sure you've heard countless times that you cannot “spot reduce” (article on Yale Scientific). This means you can't just do crunches and see the fat disappear from the abdominal area.

You're better off working the full body in an intense manner to burn off calories. After you've put in the hard work, the results will show in the areas that you want it most.

Hold on a second- there's a second part of the fat burning equation. Quite possibly even more important than exercise. You'll want to pair your fat burning exercise with fat burning foods, for faster results.

So, you're performing your exercises properly, adding high intensity cardio. You're burning calories quickly. Great, right? Well, there's another thing you can do to burn fat faster. That is;

Eat in a way that supports fat loss.

You want to get the most bang for your buck right? You're working hard and you want to know how fast you can lose weight. The way to see results faster is to follow a “fat burning food” formula.

No, there aren't foods that directly burn fat. That is another myth. The truth is that there are foods that fill you up on less calories- leading you to eat overall less calories.

When you eat less calories, there are less you need to burn off. When you're burning more calories than you eat in a day, that's when the true fat burning phenomena kicks in.

If you perform the proper fat burning exercises and eat fat burning foods consistently- you're in THE FAT BURNING ZONE.

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