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How to Burn Extra Fat

The body gets most of its energy from carbohydrates and fats. During activities that call for little exertion, your body burns a ratio of 50/50 carbs to fats. You have the ability to temporarily alter this ratio to burn more fat. The body favors burning higher percentages of fat when performing prolonged, moderately intense activities. This is what it means to workout aerobically. By increasing your body's lean muscle mass, you increase your Basil Metabolic Rate. This means that even when your body is burning a 50/50 ratio of carbs to fats, it's burning more calories overall (fats included) compared to what it would burn if your muscle mass was less.

Things You'll Need

  • Jump rope
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Instructions

  1. Circuit Training for Muscle and Endurance

    • 1

      Jump rope at a vigorous pace for 1 minute.

    • 2

      Stand with your legs straight and feet close together, then bend over and try to touch your head to your shin. Go only as far as you can comfortably go and hold this waist bend for 1 minute.

    • 3

      Get down on the floor and assume the push up position (lie flat on your belly with your palms parallel to your shoulders and pressing against the floor). Push up then rock back on the balls of your feet until your hip and shoulders are on an even height level to one another (you can bend your elbows a little bit to achieve this pose). Hold this cat stretch for 1 minute.

    • 4

      Perform jumping jacks for 1 minute.

    • 5

      Stand with your legs shoulder width apart, place your hands on your hips, then bend at the knees to achieve a squatting position. Rise up and keep repeating these squats for 1 minute.

    • 6

      Stand with your legs shoulder width apart. Keeping your left leg slightly bent and your right leg straight, kick your right leg toward the left as high as it can go. Then, keeping your right leg slightly bent and your left leg straight, kick your left leg toward the right as high as it can go. Continue to repeat these high kicks for 1 minute.

    • 7

      Repeat the entire circuit four more times, remembering to move immediately from one exercise to the next without rest.

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