How to Burn Fat for Energy

Your body burns fat naturally. Carbohydrates and fats are the body's main fuel sources. During normal activity, your body burns them in equal proportions. During anaerobic activity, your body burns more carbs than fat, yet during aerobic activity your body burns more fat than carbs. The "aerobic range" is achieved when you perform any activity with enough vigor to raise your heart beat to pump at a rate of 50% to 85% of its maximum capacity. To enhance your aerobic workout, incorporate wind sprints into your routine. This forces your body to recover under stress, and you will burn more fat and calories.

Instructions

Interval Training

• 1

  Stretch, then walk at a fast pace for 1 to 2 minutes before segueing into a gentle jog.

• 2

  Jog for 4 to 5 minutes. Your pace should be at a rate that allows you to talk between short breaths. This is your aerobic range.

• 3

  Pick up your pace and move to a full running sprint. Your pace should be at a rate that gets you winded. This is your anaerobic range. Maintain this pace for 30 seconds to 1 minute.

• 4

  Resume either your gentle jog or fast-paced walk. If you fall back to a walk, maintain this pace for 1 to 2 minutes before moving back up to a jog. If you fall back into a jog, maintain this for 6 to 7 minutes.

• 5

  Pick up your pace and once again move to a full sprint. Maintain this pace for 1 minute.

• 6

  Fall back into either your gentle jog or fast paced walk. If you fall back to a walk, maintain this for 1 to 2 minutes before increasing to a jog. If you fall back into a jog, maintain for 8 to 9 minutes.

• 7

  Sprint for 1 to 1½ minutes.

• 8

  Slow down to a jog and maintain for 30 seconds.

• 9

  Slow down to a fast-paced walk and maintain for 2 minutes.

• 10

  Walk calmly and cool down. Then stretch.