What Exercise Program Burns Fat The Fastest?
Most ‘experts’ tell people to lose weight slowly, that you should shoot for a loss of one to two pounds each week. But there’s a problem with this advice.
Whenever someone decides they want to lose weight, they want to lose it all right now. It doesn’t matter if it took a few years to pack on thirty extra pounds, they want to lose all thirty pounds in a week! It goes against human nature to lose the weight slowly.
People get impatient because they aren’t making progress fast enough and they end up quitting. They can’t lose weight if they give up, but again, that’s human nature!
One of the best things that can be done when deciding to lose weight is to lose that weight quickly. This does wonder for motivation, which is so important to sticking with any exercise program. No, you’re not going to lose thirty pounds the first week, but you could lose five or even ten pounds. That’s progress you can see, which means you’re more likely to stick with the program for the long term.
So how do you go about losing weight quickly? What’s the best way to exercise to burn fat fast?
While this may surprise many people the best workout for losing weight fast is not steady state or low-intensity cardio. But this is what most people do. Go to the gym, and you’ll see plenty of people on the treadmills and stationary bikes, moving along in the so-called fat burning zone for thirty to sixty minutes.
But this type of exercise burns very few calories. The typical marathon runner burns less than one pound of fat from running a marathon! That’s over 26 miles.
Not only does regular cardio work burn very few calories, but it also doesn’t do anything to build muscle. Or, at the very least, help preserve muscle. Losing muscle is a very real danger when trying to lose fat. Most people who try and lose weight, reduce their calories a lot and do some form of cardio.
But by skipping intense resistance training, a lot of the loose weight is muscle. This slows down the metabolism, which makes it even tougher to continue to lose weight. Or keep the weight off that has been lost.
Finally, steady state cardio doesn’t burn any calories after the workout is over. It’s very little reward for a whole lot of time.
If you want to burn fat fast and keep your lean muscle, the type of exercise to burn fat the fastest is some interval training workout with resistance.
High-intensity interval training is simply performing an exercise followed by a short rest and then repeating. You can repeat the same exercise or a different one.
The most famous interval training program is known as the Tabata protocol. This program consists of eight rounds of very intense exercise for twenty seconds followed by ten seconds of rest. The workout only lasts four minutes.
But there are a lot of great interval training workouts that are very effective for burning fat fast. You can combine bodyweight exercises and resistance training as well, using things like dumbbells, kettlebells, and barbells.
Here’s an example of a very effective interval training exercise program that will burn fat very fast.
Each exercise is performed for 40 seconds, followed by 20 seconds of rest. Then perform the next exercise. Once you go through the exercises, that’s one round. Complete five rounds. This workout lasts 20 minutes.
For each exercise, perform as many repetitions as you can.
- Kettlebell Swing
- Alternate Forward Lunge (hold a kettlebell or dumbbells to make it more intense if you are strong enough)
- Jumping Jacks
One of the great things about interval training is you can adjust the workout to suit your strength and conditioning levels. If you need to rest before the 40 seconds are up, that’s okay. Do what you can. Can’t do the burpees? Do squat thrusts instead. If you need to lose a lot of weight, even those could be tough. Just do regular bodyweight squats instead.
You could also start with a different interval. Are you really out of shape and a complete beginner, you can reverse the intervals and perform 20 seconds of exercise followed by 4o seconds of rest. Or do 30 seconds of each.
There are so many different ways to put together a great interval training workout that you’ll never get bored.
If you want to bur fat fast, a high-intensity interval training program is the right exercise program for you.