30. Do Some High-intensity Cardio Exercise

Moderate-intensity steady state cardio has its own health benefits, but burning fat efficiently isn’t one of them. Comite explains that high-intensity interval training is a much more efficient way to burn fat. As explained above, when the body needs energy it will first go dietary carbs, then to its glycogen stores, which you build by consuming carbohydrates. Once you use up the energy provided by glycogen, your body turns to fat, using that to burn energy.

Because high-intensity exercise is more demanding, your body more quickly burns through the glycogen and moves on to the fat. Bonus: Higher-intensity exercise keeps burning fat even after you’re done exercising.

Lofton recommends doing 150 minutes of high-intensity exercise per week. This can be broken down however it’s most convenient. Can’t do five 30-minute sessions? How about 15 10-minute sessions? Lofton says that as long as you’re putting in the time, you’re helping your body burn fat.

Check out some of BuzzFeed Health’s great high-intensity workouts, whether you want to run, do bodyweight exercises, or row, cycle, swim, do the elliptical, etc.

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