Fat burning exercises are those that promote high heart rate:

Traditional Cardio and High-Intensity Cardio (HIIT and Circuit training).

Both have advantages and disadvantages; let’s look into each of them to find the most effective fat burning exercises.

The traditional cardio is all dynamic exercises where you keep your heart rate at a steady pace at a specific level. These are jogging, bicycling, rowing, skiing, walking, skating e.t.c

High-Intensity Cardio  – Exercises the difference of which with traditional steady-state cardio lies in that you keep your heart rate at a much higher level in general and you pause for short rest during your workouts.

Traditional cardio burns more calories from fat while High-Intensity Cardio burns much more calories in general.

Example.

20 minutes of traditional cardio – let’s say (it’s just an example) – burns 200 ccalories in general including 100 fat calories. That is, fat calories constitute 50 % of all calories burnt.

20 minutes of High-Intensity Cardio – burns 500 ccalories and 200 of those are from fat.

Here lies one great advantage of High Intensity Cardio Training over Traditional Cardio – more calories burnt from fat due to the more overall calories burnt within the same span of time.

As you see traditional cardio is more effective in burning fat but you need much more time to get to the level of general calories burnt during HIIT routines. In our example using HIIT we burn 2 times as much calories from fat as from common cardio training during the same 20 minutes.

Does it mean we have to discard traditional cardio? No. Not all so easy as it seems. Traditional cardio is great when used properly. How? Keep reading to learn the best fat burning exercises type possible.

Fat Burning Exercises: High Intensity Cardio.

These are all exercises where you keep very high heart rate and you pause for short rest periods.

These are either Intervals or Circuits.

Intervals – high intensity exercise and short rest ranging from 20 seconds to 2-5 minutes.

The most known intervals are HIIT and Tabata Protocols.

Circuits -  I tend to consider them the form of Interval Training, the difference being that the rest pause is made between a set of many different exercises.

Exercises – either common cardio exercises like jogging, skating, skiing, bicycling e.t.c performed with high intensity and pauses which is called HIIT (High-Intensity Interval Training) or resistance exercises either full-body or specific compound exercises where resistance is either weighted or body-weighted .

These can be anything you like as a fat burning exercises – for example, bench press performed with lighter weight in a mode where you press for 20 seconds and rest for 20 seconds is an Interval Training which will lead to fat loss and toning muscle.

The one more great advantage of High Intensity Interval or Circuit Training is that it leads not only to fat loss but also tremendously tone what underneath these fat – arms, legs, thighs, six-pack, and butts, slims waist.

One more incredible thing about high intensity training is that you can do them in a gym, at home, with weights, without weights with the same effectiveness. It’s great for a lot of people who doesn’t have time to go to gym. It’s incredible for women who can use body-weighted routines in order not to get bulky.

Effectiveness of Interval Training (HIIT, circuits) fat burning exercises.

It’s the base of ALL celebrity workouts, fitness models, strippers e.t.c, Olympic Athletes (Tabata Protocols), and all paid programs on the internet. I mean it, ALL astounding programs one can imagine – Fat Burning Furnace, Turbulence Training Review, Extreme Fat Loss Diet e.t.c.

Why? These workouts evoke the most incredible effect that is the main reason for their enormous effectiveness for fat burning – after burn which lasts 2 or 3 days after the workout!

The full explanation how they work you can find here: fat burning workouts

 

Effectiveness of Traditional Cardio as fat burning exercise.

 

The problem with traditional cardio is that it burns calories only during your workout. If your post-workout shake consists of more calories that you have burnt during your workout, what’s the point?

Another little known thing is that traditional cardio evoke incredible post-workout spike of INSULIN and to some degree HGH with more INSULIN and less HGH. In this case when HGH levels are not very high and INSULIN levels are very high – everything that you are going to eat during the next few hours after your traditional cardio workout will be stored as fat due to INSULIN.

High intensity training causes extreme HGH increase and in this case it doesn’t matter how much insulin you have – HGH blocks it from storing fat while burning it itself.

The conclusion: the most effective fat burning exercises.

 

These are High-Intensity Cardio followed by Traditional Cardio. In this case traditional cardio is GOLD because doing it after the High Intensity Training when you already have high HGH levels, future post-workout after burn base and a lot of fat acids already released into the blood stream, traditional cardio with its high specific rate of calories burnt from fat is very, very effective.

Also you must keep in mind that during traditional cardio fat burning effect is initiated only after 20-25 minutes while during High-Intensity Cardio – almost immediately.

And these type of exercises is the base of Turbulence Training which is the program that you can use for fat loss using body-weighted circuits or routines aimed at gaining lean muscle while burning fat using combo of weighted and body-weighted routines. Using traditional cardio lovers of these type of exercises can tremendously increase effectiveness of their routines using HIIT before their long cardio sessions. In this way those who love cardio may benefit from the programs like Fat Burning Furnace doing cardio after the HIIT resistance routines constituting Fat Burning Furnace Program Workouts.

Examples of Fat Burning Exercises.

Here you can find body-weighted circuit routines by Craig Balantyne, author of Turbulence Training Review.

Stomach fat burning exercises (ab belly fat).

These are not much different from exercises aimed at reducing overall body fat. They primarily involve full-body 3 dimensional movements with strong engagement of ab muscles in a strained state – like mountain climbers, bur-pees, jumping squats e.t.c