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What is the best exercise to burn fat?

Recent research is proving that long distance cardio exercise is NOT the fastest way to burn fat and lose weight – Burst Training is!

What is Burst Training?

Burst Training combines short, high intensity bursts of exercise, with slow, recovery phases. Generally the session (not including warm up and cool down) last no longer than 15 minutes and can be completed on any traditional form of cardio – walking, running, cycling, cross-trainer or rower. Different forms of resistance training (Kettlebell and Power Pilates) are suitable also.

Benefits of Burst Training?

Recent studies found many key benefits for burst training. These include:
-Burn up to 3x more body-fat than moderate cardio (Australian Study from University of NSW, 2010)
-Following two weeks of Burst Training, fat burning increased by 36% (Journal of Applied Physiology, 2007)
-Your body continues to burn fat for the following 48 hours after you complete your session.
-More effective use of time, less degenerative injuries, increased conditioning and superior results.

Sample Burst Training Session

Are you ready to try Burst Training for yourself? Here’s a 10 minute session designed for everyone. Set your timer on minute beeps and your away. As the rest periods decrease your cardio conditioning will be challenged. Don’t forget to include a warm-up of dynamic stretches prior and a cool down of static stretches.

Warm Up (10 minutes)

10 sec 80 – 95% effort
50 sec Active Recovery (30 – 50% effort)
20 sec 80 – 95% effort
40 sec Active Recovery (30 – 50% effort)
30 sec 80 – 95% effort
30 sec Active Recovery (30 – 50% effort)
40 sec 80 – 95% effort
20 sec Active Recovery (30 – 50% effort)
50 sec 80 – 95% effort
70 sec Active Recovery (30 – 50% effort)
50 sec 80 – 95% effort
10 sec Active Recovery (30 – 50% effort)
40 sec 80 – 95% effort
20 sec Active Recovery (30 – 50% effort)
30 sec 80 – 95% effort
30 sec Active Recovery (30 – 50% effort)
20 sec 80 – 95% effort
40 sec Active Recovery (30 – 50% effort)
10 sec 80 – 95% effort
50 sec Active Recovery (30 – 50% effort)

5 minute cool down followed by static stretches.

Reference:

Boutcher, Stephen H. (2010) High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. University of NSW. School of Medical Science.

Image: Arthur Belebeau Self Magazine 2014

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