According to research, it’s possible to increase your fat burning postworkout approximately 10 percent, as long as the workout is a HIIT-style plan. What that means is that you alternate between very high-intensity exercise and ultra-low-intensity output. Try these fat loss strategies out!
The most basic form of high-intensity interval training relies on running or cycling (more advanced HIIT options can include exercise with two heavy ropes or TRX straps), and for newbies, the ratio of high-to-low output can be 1:3, 1:4 or 1:5. For example, an all-out sprint or cycling portion of the interval lasts 15 seconds, followed by a slow walk or very light pedal for 45 seconds. This gives you a 1:3 ratio. A 1:5 ratio would call for 10 seconds of intense exercise followed by 50 seconds of ultra-low intensity. The ultimate goal is to do five or six intervals, but as a beginner, you might shoot for three intervals at the start and add more of them as your cardiovascular endurance improves. The beauty of a HIIT program (do it three times a week) is that it generates continuous fat loss for at least 24 hours after it’s finished. What are you waiting for?
A broader-ranging approach to your fitness can lead to greater fat loss that stays off. A recent study published in the Journal of Obesity found that those who maintained their fat loss tended to do greater moderate to vigorous physical activity (MVPA) per week when they engaged in more than a single type of fitness activity.
According to study authors, “We found that for each additional different type of moderate to vigorous activity performed, participants on average spent an additional nine minutes in MVPA and expended 56 more calories per day. For example, participants who reported engaging in three different activities during the previous week spent on average an additional 18 minutes in MVPA and expended 112 more calories per day compared to participants who reported engaging in only one activity.”
Bottom line: According to guidelines, your baseline goal per week is 250 MVPA minutes to maintain weight loss. But you may be able to go beyond that if you start mixing it up. Walk, cycle, jog, take a fitness class, train with weights, swim and so on — you’ll burn more fat and keep it off much longer. Find two or three activities you love and do them each week.