The Fat Burner - Top Ten Exercises

8. Circuit Training

Nautilus machines, while often looked down on by bodybuilders, can be used to get in a really killer workout than burns fat and develops strength. The key is the way it’s done – no rest. Do one exercise after the other – high reps (12 to 15), 3 sets per machine and keep a fast pace. You need to do this for 45 minutes to an hour, so you may have to make several passes. If you do, lower the number of sets for each machine to 1 or 2. This program, despite the machines, will not build serious muscle, however. You need higher weights (5 to 8 reps per set) and 90 seconds of rest between sets for optimum muscle growth.

9. Boxing

Boxing in the ring is best, but who wants to get their nose broken? Hitting a heavy bag for twenty minutes – not hard, but quick - then working with the speed bag for another twenty will leave you like a rag doll. Great upper body aerobics and your legs are activated as well. Get some help to learn to do these things correctly or you can hurt your hands and wrists. Not only do you burn fat, but you can take your frustrations out on the bag as well!

10. Rowing

Rowing is great exercise because it works your whole body and activates all the large muscle groups – your legs and back. Just 40 minutes can burn 300 calories - a great exercise and a good one to mix in with your other cardio workouts.

11. Stair Master (Bonus Exercise)

This fitness center staple has been around for years and continues to be one of the best fat burning exercises around. Not only do you get to change the intensity and resistance with ease, but it really activates your quads and gluts – those big muscles in your legs. This helps you burn some serious calories. About 40 minutes are needed for good fat burning results. As an added plus, your butt looks great!

New evidence has suggested that two (2) twenty-minute sessions with a twenty minute break in between will burn more fat than 40 minutes of continuous exercise, so you might want to make a combination out of two of the above for the best results. During the rest period, you could get in some resistance training, as well.

Mix it up! Yep, your body gets accustomed to doing any exercise real fast – so even if the Stairmaster says you burned 400 calories, you may have burned much less. By changing your exercises, your body cannot “adapt” and is forced to work harder and – more importantly – burn more fat.

Do you have to do just these exercises? Not at all – there are plenty of comparable cardio exercises that will do just fine. Check this link to see how many calories your favorite activity burns: Activity Calories Burned

Try to burn 350 to 400 calories per session. This will help a great deal in losing 1 to 2 pounds of fat per month. It doesn’t sound like much, but you will really notice the difference in the way you look.

Also remember: Cardio is just 1 component to a three-element plan. Additionally, you need a healthy low fat diet and resistance training to really make good progress.

Here’s a link to calculate the calories burned for various activities and sports using your weight and duration of the exercise: HealthStatus.com

Next up: The Long Term Benefits of Having a Lean Body.

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