Fat-Burning Exercises: Fast 'n Effective!

Fat-blasting workout

1. Longer duration/moderate intensity (week 1 and 2) -- This cardio method is based on keeping an elevated heart rate but not working so hard you’re short of breath. I recommend 40-45 minutes (beginners can begin with 20 minutes) of power walking or light jogging. This can be performed three to five days per week depending on your level of experience. I also recommend maintaining a heart rate of approximately 70 to 75 percent.

2. Interval Training (weeks 3 and 4) -- This workout can be performed three to four days per week. Interval training is best described as incorporating higher intensity exercise with lower intensity ones. This method helps stimulate and speed the metabolism. Intervals can be applied to any form of cardiovascular exercise and, although it's been a widely used technique for training competitive athletes since the 1950s, the concept grew into mainstream fitness in the 1990s.

The beauty of interval training is that you don’t have to work out for long periods.

The following is a protocol for interval training using the treadmill as an example:

Warm-up for 5 minutes at light speed level

On the 6th minute, increase to 4.0 mph (light jog)

On the 7th minute, increase to 5.0 mph

On the 8th minute, increase to 7.5-8.0 mph (this should be an all-out sprint)

For the next 2 minutes (minutes 9 and 10), return to 3.0 mph

Repeat each of those phases two additional times, but increase the level of intensity 1 mile per hour on each phase.

Cool down for 5 minutes at 3.0 mph.

In this example, you are to perform three cycles of higher intensity training. If you’re at a more advanced fitness level, then you’ll need to adjust the speeds accordingly to make sure the intensity is somewhat demanding at the higher levels.

The mind functions best when it sees the goal in sight and that’s part of the beauty of this brief four-week program. It’s not like I’m asking you to perform a 6- to 12-month program. This program will stimulate your metabolism and you’ll continue to burn calories the day after your workout.

Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout.

Beginners should reduce each workout by one day, decrease time by 5 minutes and perform at a level of intensity that is comfortable (approximately 55 to 60 percent of target heart rate). I also encourage you to invest in a heart-rate monitor to accurately gauge your individual target heart rate.

Twenty-eight days is not a long time. Focus on your nutrition and my workout protocol and you’ll reap big rewards. Please check with your doctor before starting any exercise program.