What’s the best kind of workout to burn fat?

If you thought that meant you had to spend hours a week doing cardio, I’m happy to tell you that’s not the way it works. Instead, you want to think about short, fast, and intense workouts that get your heart rate pumping for a relatively brief period of time – say 10 to 30 minutes. 

Yes, it’s high-intensity interval training (HIIT). And you don’t have to do sprints or burpees to get the effect. 

I’ve got a great one for you in this post, which works all the muscles in your body while at the same time pushes your cardiovascular system so that post-workout, your body has to work extra-hard to return things to normal.

And that post-exercise work is where the beauty is, because you get an extra “bump” in your fat and calorie burn as your body returns your system to normal. It’s through a process called excess post-exercise oxygen consumption, or EPOC. 

The good news is that HIITs tend to target the most dangerous (and least desired) fat of all: belly fat.

Plus, with these brief workouts you don’t get the wear-and-tear on your joints and the potential burnout you do from long, steady-state cardio workouts.

Try This Workout to Lose Fat

This workout requires a kettlebell and a set of moderately heavy dumbbells. You can make the squats and lunges more intense by holding weights but that’s optional.

Meanwhile, if you don’t have dumbbells or kettlebells, you could improvise by doing jumping jacks instead of the kettlebell swings and 30 ab bicycles instead of the renegade rows.

Always Warm Up and Cool Down

Before you do this workout, make sure you warm up thoroughly by walking/jogging/getting on the elliptical/SOMETHING and then do some dynamic movements like arm/leg swings, squats, prisoner walks, etc.

Then, hit this circuit and, afterward, cool down for at least 5 minutes to return your heart rate to near-normal.

You can save the image below to your phone or other device for handy reference during your workout. (Check out the variation below the image for my favorite way to do this workout!)

If you have more time and want to mix HIIT with a more conventional workout, try the variation below:

  • Warm up on machine
  • Do circuit 1x through (rather than the 3-5 times listed on the workout graphic)
  • Get back on machine for 3 to 5 minutes
  • Do circuit 1x through

For a total of 30 to 45 minutes. Make sure you cool down thoroughly by walking to return your heart rate to normal.

(Note: if you have medical issues or if you think for any reason this workout isn’t for you, then check with your doc first before trying it. Or, ir something hurts DO NOT DO IT.)

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