If you’re like most people, you want to lose some fat with the least amount of time and effort spent working out.
Well, today you’re in luck because we’re going to share exactly how to burn the most amount of calories in the shortest space of time with super effective HIIT workouts.
But first, let’s clear up a common misconception…
Running on a treadmill or sitting on a stationary bike in the gym is not the most effective way to lose fat.
Don’t get me wrong, it’s a great cardio workout and is very important to improving and maintaining your cardiovascular system (heart, lungs and circulatory system). But in terms of burning fat, it’s just not that efficient.
Let’s simplify things a little to understand why…
To put it simply, the fat we carry around on our bodies is a store of energy. It’s like stockpiling food in the cupboard ready for a rainy day and so we don’t have to go out and get food all the time to survive.
The body has evolved to be pretty clever. Over thousands of years, it has realized that keeping some fat is a good idea to help us survive. If you imagine times when we didn’t have food easily available and there was no Deliveroo, you can understand why that would be a good idea.
How can we get rid of it?
There are two main ways to prevent the build-up of fat on our bodies:
- Reduce what we eat so the body uses the fat for fuel throughout the day
- Increase the amount of exercise we do to use more energy overall
And today we are going to look at point 2 and the best ways to do it in the shortest amount of time.
The Key to Super Successful Workouts…
The simple thing we want to do is burn as much energy (stored as fat) as we can with the least amount of effort or time spent doing something.
We could think that just means looking what-what exercise burns the most amount of calories per hour of doing it. That is one way to look at it, but it’s not the full story…It’s more complicated than that.
Allow me to explain…
The first point I’d like to make is that your muscles require energy to move. This energy can come from the food you eat, like bread, pasta, salmon, eggs, etc and it can also come from your energy stores (fat).
The body will decide which to use so we don’t have much control over that. What we do have control over, however, is how much energy we burn.
If you use only a small amount of muscle in your exercise, you will not use that much energy. Use more muscles and you will burn more energy.
Takeaway Tip: Use as many muscles as possible in your workouts.
Think squats vs lifting a weight with your arms. The legs are a log bigger and therefore have more muscle.
There is another important point here too…
The larger your muscles, the more energy they will use. For example, a large 100m sprinter will require far more energy to run compared to a thin, non-muscular marathon runner.
The sprinter has large muscles so just to move requires energy.
Takeaway Tip: We want to build larger muscles so we use more energy day-to-day just doing our normal things.
Let’s have a quick Summary…
The two key things we have learned so far are:
- If you use larger muscles when performing a movement, you will burn more energy
- If you have bigger muscles, you will use more energy vs someone with smaller muscles
In short, we want bigger muscles and to use them as much as possible.
The Best Muscles to Train for Effective Weight Loss
If you have a build up of fat around your waist, you might think a good way to reduce it is to do a lot of sit-ups. Unfortunately, it doesn’t work like that.
You can’t decide where you lose fat from, your body decides this. All we can do is increase the amount of energy we burn so the body starts using that fat for fuel.
To follow on from the previous points, we know that using larger muscles will be the best way to burn lots of energy. Our leg muscles are some of the largest muscles in the body, so the legs are great muscles to use in our workouts for a high-fat burn.
There is one more key point to add…
Lifting a heavy object requires more energy than lifting a lightweight one. Think to a time when you’ve tried to lift a heavy box vs a light one.
You use more muscle, which burns more energy. And that’s exactly what we want. To burn the most amount of energy.
Putting it all together…
To sum it up, the best exercises for rapid fat loss are where you burn the most amount of energy. The 3 key points made above to do that are:
- We want to use the biggest muscles in our body, which are the legs, bum, back, chest, and shoulders
- Ideally, we would make it harder by using a weight which works the muscles harder
- If we can build more muscle at the same time this will increase the amount of energy we use for the same movement/workout
Boost Your Fat Burn
This is a great point to note about improving the amount of fat you burn each day. If you start lifting weights for your workouts, the muscles will have to grow to get used to lifting that weight.
The process of muscle building in the body requires additional energy, so you use more fat as you do this. You can literally be sitting around after your workout and your body will be burning fat for fun just to help build your muscles and make you stronger.
For all the females reading this, don’t worry about getting too ‘big’ or ‘bulky’. I promise this will not happen. It takes months and even years for it to happen so you will notice.
Right, that’s all the theory out of the way. Let’s take a look at some real-life workouts you can do to burn the most amount of fat as quickly as possible. We’ll look at a home workout and a gym workout. Both include instructional videos for you to follow along to.
Home Workout for Maximum Fat Burn in Minimum Time
If you’re short on time and have no equipment, or perhaps you are away on a business trip and want to do a quick workout in your hotel room, this is the perfect solution.
It’s a bodyweight only workout and can be completed in 15 minutes; that’s including the warm-up. If you find it too easy, you can always repeat it or go harder!
Simply follow along to this video for a fast and effective workout.
Best Weight Training Gym Based Workout
If you have access to a gym, here are some full body workouts you can perform twice a week.
Remember, only try these workouts out if you are physically able and have checked with a doctor