These days, it seems like more and more workouts claim to be especially good at burning fat. On the surface, that probably sounds pretty good! After all, while the main goal of working out should be improving your overall health and feeling great, many people certainly don\u2019t mind the impact it can have on body composition. But just because something is labeled as being a \u201cfat burner\u201d doesn\u2019t necessarily mean it\u2019s going to whittle your middle\u2014or that burning fat should be your goal at all. \u00a0\u00a0<\/p>\n
What Does It Mean to Burn Fat?<\/strong><\/h2>\nTo make sense of all of this, you first need to understand that your body relies on two main sources of energy: carbohydrates and fat. At any point in time, your body is using both, but the ratio changes as your activity level goes up. <\/p>\n
\u201cAt rest, 70 to 80 percent of your energy comes from fat,\u201d says Chris Breen, a certified exercise physiologist, USA Triathlon coach, and founder of Aria Endurance Coaching. \u201cAs you start raising your activity level, more and more of your energy comes from carbohydrates.\u201d <\/p>\n
That\u2019s why lower intensity workouts tend to be labeled as fat burners. But it\u2019s not the whole story. <\/p>\n
\u201cThere is a nugget of truth to the fact that lower intensity workouts done for a sustained length of time shift your body to metabolize fat,\u201d says Mike Young, PhD, director of performance at Athletic Lab Sports Performance Training Center. \u201cAnd there\u2019s also some evidence to suggest that you can train your body to become more efficient at burning fat for energy, essentially shifting the preference.\u201d <\/p>\n
The Other Part of the Equation<\/strong><\/h2>\nIf losing fat without breaking a sweat sounds too good to be true, that\u2019s because it is. \u201cIt\u2019s not so black and white,\u201d says Breen. \u201cYes, you might be burning a higher percentage of fat when you\u2019re working out at a lower intensity, but you\u2019re also burning a lot less calories. And that matters too.\u201d <\/p>\n
Another thing to remember: It\u2019s not just calories burned during the actual workout that count. \u201cHigher intensity activities produce a much greater post-exercise oxygen consumption, which can help you burn a lot of fat,\u201d says Young. <\/p>\n
So if one person goes out for an easy hour-long walk and another does a 12-minute high intensity interval routine, both might burn the same amount of calories during the actual workout. But in the 24 to 48 hours afterwards, the person who did the high intensity intervals will experience a higher calorie-burning effect. <\/p>\n
\u201cYou could ride a bike at a low intensity for eight hours to burn fat, but the average person won\u2019t do that,\u201d says Breen. \u201cThat\u2019s why we say that the best kind of workout the average person can do to reduce body fat is shorter bouts at a higher intensity. You\u2019ll get the most bang for your buck.\u201d<\/p>\n
Ready to Dial Up the Intensity?<\/strong><\/h2>\nTo tap into your body\u2019s natural desire to burn fat, you\u2019ll want to mix some high intensity workouts into your week. Here are a few ways to do that:<\/p>\n
Tabata Training <\/strong>
<\/h2>\nThis classic interval workout has you go as hard as you can for 20 seconds, followed by a 10-second rest. Then, repeat eight times, so the entire series takes about four minutes. Do this with three different moves\u2014like jump squats, mountain climbers, and burpees\u2014for a 12-minute workout. <\/p>\n
Interval Runs <\/strong>
<\/h2>\nYoung recommends running faster than you normally do for three to five minutes (try to get to 85 percent of your maximum heart rate), then giving yourself two minutes of rest. Repeat that four or five times.<\/p>\n
Sprints <\/strong><\/h2>\nHead to your local high school\u2019s track and sprint as fast as you can for 50 meters. Allow yourself time to fully recover, then repeat for a total of five times.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
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\n\n\t\t\t\t\tAlice Oglethorpe\t\t\t\t<\/h3>\n
\t\t\t\t![\"alice-oglethorpe\"](\"https:\/\/43nnuk1fz4a72826eo14gwfb-wpengine.netdna-ssl.com\/wp-content\/uploads\/2016\/04\/aoglethorpeHS.jpg\")
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\n\t\t\t\t\tAlice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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If losing fat without breaking a sweat sounds too good to be true, that\u2019s because it is. \u201cIt\u2019s not so black and white,\u201d says Breen. \u201cYes, you might be burning a higher percentage of fat when you\u2019re working out at a lower intensity, but you\u2019re also burning a lot less calories. And that matters too.\u201d <\/p>\n
Another thing to remember: It\u2019s not just calories burned during the actual workout that count. \u201cHigher intensity activities produce a much greater post-exercise oxygen consumption, which can help you burn a lot of fat,\u201d says Young. <\/p>\n
So if one person goes out for an easy hour-long walk and another does a 12-minute high intensity interval routine, both might burn the same amount of calories during the actual workout. But in the 24 to 48 hours afterwards, the person who did the high intensity intervals will experience a higher calorie-burning effect. <\/p>\n
\u201cYou could ride a bike at a low intensity for eight hours to burn fat, but the average person won\u2019t do that,\u201d says Breen. \u201cThat\u2019s why we say that the best kind of workout the average person can do to reduce body fat is shorter bouts at a higher intensity. You\u2019ll get the most bang for your buck.\u201d<\/p>\n
Ready to Dial Up the Intensity?<\/strong><\/h2>\nTo tap into your body\u2019s natural desire to burn fat, you\u2019ll want to mix some high intensity workouts into your week. Here are a few ways to do that:<\/p>\n
Tabata Training <\/strong>
<\/h2>\nThis classic interval workout has you go as hard as you can for 20 seconds, followed by a 10-second rest. Then, repeat eight times, so the entire series takes about four minutes. Do this with three different moves\u2014like jump squats, mountain climbers, and burpees\u2014for a 12-minute workout. <\/p>\n
Interval Runs <\/strong>
<\/h2>\nYoung recommends running faster than you normally do for three to five minutes (try to get to 85 percent of your maximum heart rate), then giving yourself two minutes of rest. Repeat that four or five times.<\/p>\n
Sprints <\/strong><\/h2>\nHead to your local high school\u2019s track and sprint as fast as you can for 50 meters. Allow yourself time to fully recover, then repeat for a total of five times.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tAlice Oglethorpe\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tAlice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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<\/h2>\n
This classic interval workout has you go as hard as you can for 20 seconds, followed by a 10-second rest. Then, repeat eight times, so the entire series takes about four minutes. Do this with three different moves\u2014like jump squats, mountain climbers, and burpees\u2014for a 12-minute workout. <\/p>\n
Interval Runs <\/strong>
<\/h2>\nYoung recommends running faster than you normally do for three to five minutes (try to get to 85 percent of your maximum heart rate), then giving yourself two minutes of rest. Repeat that four or five times.<\/p>\n
Sprints <\/strong><\/h2>\nHead to your local high school\u2019s track and sprint as fast as you can for 50 meters. Allow yourself time to fully recover, then repeat for a total of five times.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\n\t\t\t\t\tAlice Oglethorpe\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tAlice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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Head to your local high school\u2019s track and sprint as fast as you can for 50 meters. Allow yourself time to fully recover, then repeat for a total of five times.<\/p>\n
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
\n\t\t\t\t\tAlice Oglethorpe\t\t\t\t<\/h3>\n
\t\t\t\t<\/p>\n
\n\t\t\t\t\tAlice Oglethorpe is a freelance writer and editor based in Chicago, IL. She covers health, happiness, fitness, and anything else that piques her interest. Her work has appeared in O, The Oprah Magazine, Self, Shape, Fitness, Redbook, Health, Better Homes & Gardens, Psychology Today, Good Housekeeping, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n
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