You are about to learn the single best exercise for burning fat. But first, let’s talk about the biggest mistake people are making in the gym today.
This mistake has some pretty pretty serious consequences such as: accelerated aging, damaging your joints, causing your body to STORE fat, and a variety of hormonal issues.
The number one mistake is doing way too much cardio.
Most people who want to burn fat and lose weightfalsely assume that traditional aerobic exercise, like jogging on the treadmill, is the best way to see results. But recent research is proves that long distance cardio is NOT the fastest way to burn fat and lose weight.
In fact, long distance cardiovascular exercise can decrease testosterone and raise your cortisol levels. Increased levels of cortisol stimulate the appetite, increase fat storage, and slow down or inhibit exercise recovery.
So, What’s the #1 Exercise to Burn Fat Fast?
The fastest way to get results without the negative effects of cardiovascular exercise, is burst training. Burst training (aka interval training) combines short, high intensity bursts of exercise, with slow, recovery phases, repeated during one exercise session.
Burst training is done at 85-100% maximum heart rate rather than 50-70% in moderate endurance activity.
Exercise methods that involve burst training include High Intensity Interval Training (HIIT) and the Tabata method. With burst training you are getting the same cardiovascular benefits as endurance exercise but without the negative side effects. Again, burst training is the fastest way to lose weight and burn fat fast.
One of the major benefits of burst training is that it can be done without going to the gym and requires no equipment.
If you want to burn calories with bursts, do intense exercise, such as fast walking (walking as if you were late for an appointment), for 30 minutes at least 4-5 times a week.
In addition, in each of these sessions, you are to do four 1-minute bursts. These short bursts are essential to get the most out of your training. Short burst training helps raise endorphins, lift your mood, and make you feel more energized. They also burn more calories and fat than continuous moderate exercise.
Here is a sample of a heart-pumping 30-minute workout with bursts:
Sample Burst Training Workout
|4||minutes||fast walking (walk like you are late)|
|1||minute||burst (run or walk as fast as you can)|
If you can’t devote an entire 30 minutes to an aerobic burst routine, don’t throw in the towel. Research from Massachusetts General Hospital in Boston shows that just 10 minutes of vigorous exercise can spark metabolic changes that promote fat burning, calorie burning, and better blood sugar control for at least an hour.
The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise but after exercise your metabolism stays elevated and will continue to burn fat for the next 24-48 hours!
Research from the University of New South Wales Medical Sciences found that burst (interval) cardio could burn more than 3 times more body fat than moderate cardio.
Key Benefits of Burst Training
- Can burn up to 3x more body-fat than moderate cardio
- After two weeks of interval training, fat burning increased by 36%
- Your body will continue to burn fat for the next 48 hours after exercise
- You can workout in less time and see better results
The evidence is clear, burst training is far more effective at burning fat than endurance cardio training. If you want to get the best possible results in the shortest amount of time, burst training is probably your best option.