A Fast Way to Burn Fat


Losing weight comes neither easily nor quickly for most people. Yet it is so very important for millions of Americans who are at higher risk of diabetes, heart problems and strokes because of excess weight. High-intensity interval training (HIT), which involves quick bursts of fast exercise followed by slower recovery periods, has been found to burn fat quickly and effectively. In fact, the American Journal of Clinical Nutrition states that doing short bursts of high-intensity exercise burns the most abdominal fat, especially in postmenopausal women. You can perform high-intensity interval training outdoors, on a treadmill, on an elliptical trainer or on a stationary bicycle.

Step 1

Perform warm-up exercise for five to 10 minutes. Once you’ve warmed up, take a few minutes to stretch your muscles, especially those in your legs. It’s important to warm up using the same type of machine or method of exercise that you will be doing for your intervals.

Step 2

Do a short, high-intensity interval, putting all of your effort into going as fast as possible. If you are jogging, you can sprint; if you are on the stationary bicycle, you can cycle as fast as possible. Use a stopwatch to watch your time, as the American Council on Exercise recommends doing the high-intensity interval for only 30 seconds to one minute at a time.

Step 3

Do a low-intensity interval to allow your muscles to recover. The low-intensity interval should last longer than the high-intensity interval, about one to two minutes, so you can catch your breath and relax your muscles. The American Council on Exercise recommends exerting at an effort level of 3 to 4 on a scale of 1 to 10.

Step 4

Repeat the high-intensity and low-intensity intervals continually for 20 to 30 minutes each workout. Do the workouts three times a week to burn fat quickly. The American Council on Exercise recommends against doing HIT two days in a row, as it is tiring for the muscles. Instead, you can lift weights or go for a long walk on the days that you don’t do high-intensity interval training. Try doing high-intensity interval training on different machines and in different ways so you don’t get bored.

About this Author

Sarah Davis has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in “The Grocery Store Diet” book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com. She earned her bachelor’s degree in nutrition from San Diego State University.