How to Give Yourself a Good Fat-Burning Workout and Lose Weight

By Mark / a few months ago

If you want to burn fat, you need to focus on workouts that can truly consume plenty of calories. Here's how to give yourself a session in the gym that takes a torch to body fat.

Burn the Fat

When it comes to getting a fat-burning workout some people think it is necessary to do hours upon hours of cardio to get results. Many see or hear the phrase ‘fat-burning’ and immediately cringe at the idea of either doing boring cardio or losing their hard earned lean mass.

This article will tell you how to give yourself a good fat-burning workout that won’t take hours to do and will help you preserve your lean mass.

HIIT and Quit

One of the most effective ways to give yourself a good fat-burning workout is by doing high-intensity interval training. HIIT has been scientifically proven to burn more body fat and preserve more lean muscle than doing steady state cardio exercises (jogging or walking for long periods of time).

The right workout can burn a lot of calories.

One good way to get an effective HIIT workout is by taking 15 minutes out of your day and getting ready to work all out. You can go to a park, a running track, or even find a clear space in your neighborhood where you can run freely. For 15 minutes, you will alternate between running fast and jogging lightly.

You can do this workout by running for one minute and jogging for one minute, running for two minutes and jogging for one minute or any variation that suits you. If you are just starting out it might be best if you keep the work periods shorter than the rest periods.

For instance, you can run for 30 seconds and rest for one minute. As you get better at performing HIIT, you will notice that you can work for longer periods of time and rest for shorter periods of time.

Quick Tabata Workouts

Another extremely effective fat-burning workout is found with Tabata workouts. Tabata workouts are high-intensity workouts that last for only four minutes. That is right.

These workouts last only four minutes, but those four minutes will be extremely intense. You will vary between 20 seconds of very intense exercise and 10 seconds of complete rest. You can perform cardio on a treadmill, by jogging or running in a park or on a track, or you can lift weights during your Tabata workout.

Circuit Training Workouts

You can easily burn fat and prevent boredom by doing circuit training workouts. These workouts can be done with bodyweight exercise, free weights, resistance machines or by using a combination of these three techniques.

If you want a good bodyweight circuit training workout you can perform a set of ten push-ups and follow up with ten pull-ups and then go on to do 10 bodyweight squats.

Perform this workout for 12 minutes with a rest period of 30 seconds to one minute in between each circuit. It seems very simple when reading it on the screen, but when you go to do the workout you will work hard and burn lots of fat.

You can also do circuit training with a combination of free weights and machines. A set of dumbbell curls, seated barbell military presses and lat pulldowns will get your upper body working and help you burn fat.

Just remember if you are doing these exercises in a circuit to decrease the amount of weight you use to prevent injury.

Jump Rope to Burn Fat

Jumping rope is a great way to burn fat and it requires very little equipment. You can choose to jump rope for two minutes and rest for 30 seconds, or you can jump rope with bodyweight exercises. If you just want to jump rope, you can treat it like HIIT workout and do it for a certain period of time (up to 15 minutes).

If you want to combine bodyweight exercises, you will increase the intensity and maybe you will even enjoy your workout more. One good jump rope routine is to jump rope for one minute and then perform a set of pushups.

You can jump rope for another minute and then do lunges. After another minute of jumping rope, you could perform jumping squats. There is no limit to the variety of exercises you can perform with this workout and there is no limit to the number of calories you can burn.

Easy to Burn Fat

These fat-burning workouts make it very easy to burn fat. Not only will it be easier to burn fat, you will have more fun. Burn fat using HIIT, Tabata, circuit training or by jumping rope. You can perform these exercises for the prescribed time, extend that time or if you are really feeling energetic perform a combination of these fat-burning workouts.

About the author


Hello, I'm Mark. I'm a bodybuilding champion and have been active in the industry for over 10 years. I created this website to provide fellow bodybuilders with useful information to help them achieve their dream physique.