Fat Burning Workouts Report

If you are looking to burn more fat, the following workouts are a great way to begin.

How to Burn Fat on the Treadmill

You already know that cardio is one of the top ways to burn fat and drop weight. This 
has probably lead you to look for different ways to get your cardio on and to burn fat at 
the same time. One of those methods is to use a treadmill. The misconception is that 
you can just get on the treadmill, set the timer, and get started. The truth to that 
misconception is that you will not see the results you want if you do that. Here is how 
you turn your treadmill into a fat burning machine and get the results you want in shorter 
amounts of time.

Use the Incline Setting

The first thing you need to do is set the incline setting. You want to make sure that your 
incline is a challenge for you, but that it is not at such a high incline that it causes pain 
or injury. If you are just starting out with an incline, you may want to go with the first or 
second setting and then adjust them as needed. Ideally, your treadmill will have several 
incline settings to choose from. One of these settings is an interval that mimics running 
outdoors in various terrains. Choose the one that is most comfortable for you. The 
treadmill will automatically adjust through your run to give you levels of incline to help 
you burn more calories.

Know Your Target Heart Rate

Most treadmills come with a heart rate monitor built into them. Use the monitor. You 
may be inclined to avoid it or not bother, but if you want to burn the most fat and drop 
the weight you need to use the monitor. For this, you will need to know your target heart 
rate. You can figure this out you need to know your maximum heart rate. The target 
heart rate during your workout should be around 60% of the max heart rate during cool 
down and warm up and then 70% during the run itself. Most treadmills will have at least 
a basic heart rate monitor, but more advanced options will let you put in your weight, 
height, and it will figure things out for you. This is vital to make sure you are getting the 
workout intensity you need.

Don't Hold On

One of the biggest mistakes people make when they are on the treadmill is to hold onto 
the bars. Don't hold onto the bars during the run. If you run onto the bars, you will not be 
working your whole body. In fact, you will be holding back what you need to bring to the 
workout. By taking your hands off the bars you are now working your whole body. You 
are working on standing up straight, and running like you would outside. This intensifies 
the workout and helps you burn more fat.

By taking these three tips into account. You can ensure that you are burning the most 
calories and fat during your workout. Remember to start off at low levels of inclines and 
run times and work up as you need it so you can keep building the intensity and getting 
the results you want. 

Burn More Fat With Weight Training

When you think of weight training, you may not think about burning fat. In fact, what you 
may think about is building muscle and toning up your arms or adding muscle weight. 
The trick to that is, most people who are new to weight training do not know that you 
have to burn fat to build the muscle which makes weight training ideal. If you are new to 
weight training, you may not know how to actually get started or how to make the weight 
training work for the fat burning you want to do.

Use the Right Weight

If you are knew to weight training then you want to make sure you are choosing the right 
weight from the start. Some gym professionals will tell you to start off with body weight 
first. This is ideal if you are not only new to weight training, but you are also considered 
obese. Think about this. If you are 100 pounds overweight, you are already carrying 100 
pounds of weight lifting pressure. Use that and work it off. You can use a weightlifting 
bar for balance which adds a few more pounds, but mainly gives you something to work 
with. Finally, you get to add the weight. Start off with 10 pounds on each side of the bar 
and then work your way up to more as you get stronger.

Use the Right Form

There is nothing worse than working out and either injuring yourself or realizing that you 
are using the wrong form and you aren't burning as much body fat. The way to fix this is 
to find a professional and just make sure you are using the right form. A professional 
trainer will show you how to use the right form for the bar based weights, the circuit 
weight training machines, and free weights. Using the right form means you are getting 
the most out of the weight training, using the muscles under the fat, and burning the fat 
away properly and safely.

Circuit the Workout

Don't stick to just one form of weight or one exercise. For example, don't just do arm 
day and do a few of the same exercises. Circuit your body. This means that you are 
doing a certain amount of reps for each focus area exercise. So for arms, you would be 
working all aspects of your arms and chest. You would be doing five to ten reps on each 
section and then doing it again for three or more circuits. This helps your body relax in 
one area while you are working another, and the whole time you are burning the most 
fat possible. 

These are the basic steps for burning fat when you are a  newcomer to weight training. 
Overtime you may find that free weights work best for you or that circuit training works 
best. The key is to start off safe and start off with the right form. 

Add These Cardio Workouts 

Burning fat sounds great and easy, until you get into it. Once you have been working 
out for awhile, you may hit a moment where you just don't seem to be burning more fat 
or getting anywhere with the workouts. You may try to up the pace of your runs, change 
your weight amount on weight lifting, or any number of other things just to be at the 
same point. This means your body may be used to the workouts and you need to 
actually change the workouts. Here are some cardio workouts you can add to your 
routine to help you burn more fat and get back on track.

Spinning Class

One way that some people mix things up is by enrolling in a spinning class. Spinning 
classes take stationary bikes to the next level. The classes run from 30 minutes to 75 
minutes. The idea behind these classes is to offer a high intensity constant moving 
workout. It works your quads, core, abs, arms, calves, and hamstrings. It can be a full 
body workout that burns a lot of calories which leads to fat burning as well. This is a 
high intensity method and is usually made for more intermediate and advanced 
workouts. Spinning can work off as much as 900 calories per session.

Indoor Rock Climbing

Okay, you may not think of rock climbing as a fat burning exercise, but you can bump 
up your fat burning by simply adding this to your routine. As you climb, you are working 
your entire body. You are lifting your bodyweight, moving your arms and legs, and you 
are working your core. This burns calories. The higher you climb, the more intense the 
fat burning becomes. If you are new to indoor rock climbing, you can start with a 
beginner wall and them move up. This type of exercise can keep you busy and engaged 
for several years before you run out of what you can do indoors and then can move it 
outdoors if you like. 

You can add one or all three of these to routine. You will see an increase in fat burning 
and you can keep up the rotation of your normal workout routine alongside this new 
routine. 

Try Yoga and Pilates to Burn Fat

One of the top exercises that is recommended for beginners and advanced users alike 
is yoga or pilates. These exercises have several full body benefits and the added 
benefit of helping you burn fat. You may be wondering what types of yoga or pilates 
actually help you burn the most fat and get a full body workout. The truth is, there are 
several that offer a full workout, full body benefit. Here are just a few to consider.

Hot Yoga

Hot Yoga is one of the leading yoga methods that offers a full body workout, cleansing 
of toxins, and fat burning exercise. This form of yoga, also known as Bikram Yoga, 
offers up to a 700 calorie burn depending on the intensity of the class and time of that 
class. During this yoga session you will notice a few things that set it apart from other 
yoga classes. The first is the temperature. Hot yoga classes are set at 104 degrees in 
the room. This helps you to sweat more which purges more toxins from your body 
during the workout. The humidity is also set high for the room. You will work through 
over 60 different motions through the workout. By the end, you will have worked your 
entire body as well as built your cardio and purged your system of toxins.

Pilates

There is a fine line in the yoga community with half the people stating that pilates is not 
real yoga while the other half stating that it is yoga just in a different from. Pilates stands 
out because it uses different instruments during the workout. For example, you may use 
a pilates machine that offers resistance or you may use a pilates ball. The accessories 
are there to help stabilize you and help you get your workout to the next level. If you 
want something that incorporates traditional yoga but adds a twist on the process, then 
this may be ideal for you.

Kundalini Yoga

Kundalini yoga is a cardio based yoga that works your entire body while working on 
your cardio. This combination allows you to burn more fat and helps you to get leaner 
muscle mass as well. There are no special accessories in Kundalini. Kundalini requires 
your body, body weight resistance, and your mind. Ideally, if you are looking for a form 
of yoga that will burn fat and give you a full body workout while helping you with 
meditation and body awareness then this is it. Kundalini focuses on full body awareness 
through meditation and body movement.

These are only three of the yoga and pilates options that will help you burn fat and drop 
the weight. You can increase the intensity of each one of these workouts by adding 
more time, taking intense training to work on your form, or by just adding more days of 
these yoga routines into your weekly rotation. 

Mix it Up With Circuit Training

When you go the gym, you may see a small area of machines that are lined up in two 
rows sitting back to back. This is a circuit training station and is one way that you can 
mix up your workout and burn more fat. If you have never used a circuit training method, 
there are some things that you should know and consider before getting started. Here 
are those common considerations and what you need to know about each one of them.

The Proper Circuit

If you have never worked these machines, you may not know what the proper circuit is. 
The truth is you should start at one end or the other and work your way around the 
circuit of machines. Each machine works a different part of the body and each has a set 
of weights for you to set the right weight for your workout. In other words, there is no 
proper circuit or right machine to start off with. Just pick one of the end machines and 
get started. The idea is to work through each machine at least three times. You can 
increase the weight during each round or leave it where it is.

Weight Level

Once you get started, you will need to set the weight to the right level. You want a 
weight that is intense enough that it makes each rep worth the time and works your 
muscles. You also don't want it to be so high that you end up causing injury to yourself. 
Ideally, you will want to start with a lower weight, 10 to 20 pounds, and work up. You 
want to have some resistance with the weights. If the workout is too easy, you aren't 
going to get the benefit that you are looking for. If it is too hard, you will cause damage 
to your body. Start slow, work up the levels. Also, keep in mind that you can change the 
weight for legs and arms. For example, if you have more strength in your legs you may 
want a higher weight for your legs than your arms. 

Don't Focus on Cardio

One of the mistakes that people make with circuit training is trying to focus on the cardio 
aspect. Ignore the cardio for now. Though you may not feel like you are getting your 
heart rate up or that you are getting what you need, your muscles are getting the 
workout they need. What you need to do is focus on the circuit, pay attention to your 
body, and take the warning signs your body is giving you if there is an issue that could 
lead to injury.  If you feel to strained, lower the weight intensity.

These are just three of the considerations to keep in mind with your circuit training 
workout when you are trying to mix it up with your normal workout routine.  Remember 
to meet with a professional to check your form as well. If your form is off, your workout 
will be as well. 
