Exercising is a great way to increase your metabolism and get rid of your body fat. This is because during an exercise, your muscles work harder and need more energy to keep up the exercise intensity. Fat is a major energy source for your body and thus, during an exercise, your body begins to break down your body's fat stores for energy. Fat-burning exercise does not need to be a constant pace, aerobic exercise you do five times a week. A well-designed workout that unites strength training and aerobic conditioning is a great way to increase your metabolism and fat-burning. Do the workout described here two to three times a week and eat a healthy diet for optimal results.
Heart Rate and Fat-Burning
Your exercise heart rate changes according to your exercise intensity. As a general rule, when your exercise at moderate intensity your heart rate is between 60 to 70 percent of maximum. This is called the fat-burning zone. You might have heard that exercising in this zone is optimal to burn fat for energy. However, there are two sides to this statement. Although most of the calories you burn come from burning fat, you will not burn as many calories as you would when exercising at higher intensity. In addition, high-intensity exercise keeps your metabolism higher for a longer time after the exercise is over; thus, you will burn more calories and fat, even at rest. The 45-minute workout described below will make your heart rate alternate between 60 to 90 percent of maximum for increased calorie-burning.
Sprint Interval Training
Sprint interval training, or SIT, is an exercise form that unites short but very high-intensity sprints with longer, low-to-moderate-intensity intervals. SIT improves your glycogen and lipid metabolism and can give you results in considerably shorter amount of time than typical endurance training. A study published in the "Journal of Physiology" in January 2008 showed that SIT exercise elicited similar adaptations in skeletal muscle metabolism as moderate-intensity exercise, but took less time. You can use SIT for any of your typical aerobic exercise routines, including running, bicycling, swimming, skiing and walking. The 45-minute exercise described below is based on interval training and will spike up your intensity and heart rate for short durations.
20-Minute Aerobic Blast
This 45-minute interval exercise will make you burn fat during and after the workout. In addition, you will strengthen your muscles and improve your cardiovascular and respiratory system. Do the first part of your 45-minute fat-burning exercise on a treadmill or elliptical. Start with a five-minute warm-up at low intensity. For the next 15 minutes, alternate between moderate-intensity and very high-intensity intervals. Do a two-minute, moderate-intensity interval and a 30-to-60-second, high-intensity interval at close to maximum effort. You can increase your intensity by running faster, or increase resistance by raising your incline. Follow your heart rate throughout the exercise. Try to raise your heart rate 80 to 90 percent of maximum during your high-intensity sprints.
25-Minute Strength Training Blast
Take a few minutes break and drink water before moving to the second part of your fat-burning workout. Do the following ten exercises back-to-back at a fast pace without taking any breaks: lunges, push-ups, squats, bench presses, shoulder presses, abdominal crunches, biceps curls, jumping jacks, triceps curls and sit-ups. Perform an exercise as many times you can in 60 seconds and then move immediately to the next exercise. After the 10-minute workout, take a short break, drink water and repeat one more time. Your heart rate should remain between 60 to 80 percent of maximum throughout the workout. Stop or lower your intensity if you start feel lightheaded or dizzy during the exercise. Pick weights that allow you to do the moves at a fast pace but still give resistance to your muscles.
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