How To Burn Fat Part 3: The Workouts

Sprinting for Fat Loss

So far in this series we talked about how the metabolism works and how the body burns fat, as well as how to use food and food deficits to increase fat loss.

Now we’ll discuss some different workouts or training sessions for fat burning, and why they work. So grab your wrist straps and workout logs, put on your thinking caps, and get ready to learn some of the best techniques for fat burning workouts.

Contrary to what you may believe, steady-state cardio probably isn’t the best way to burn fat. Not only is running extremely hard on your joints and ligaments, it adds a lot of stress to your body.[1]

Cardio also isn’t a very effective fat-burning process, because when you do a lot of cardio, your hunger and TDEE (Total Daily Energy Expenditure) also increases. This means that you’ll be hungry and more susceptible to cravings, particularly carbohydrates.

As we know from the Diet for Fat Burning and Why it Works article, the best and fastest way to burn fat while retaining muscle mass is to restrict carbs.

So, what exercises CAN you do that are effective at burning fat? There are two major ways to go about this. First, instead of intense, drawn-out cardio sessions, you can do low intensity steady state cardio in a fasted state, or you can do sprints/Tabata/HIIT exercises.


The acronym LISS stands for Low Intensity Steady State exercise.[2] LISS can be anything that keeps your heart rate between 65% – 75% of your maximum, and goes on for between 30 and 45 minutes. This can be anything from a fast walk to a very light jog. It’s best to do this on an empty stomach, first thing in the morning, in a fasted state.

Why it Works

When you do LISS during a fasted state, all of the calories you took in the day before have been used, as well as some glycogen stores, so the energy required for this activity will come from your fat stores. Please keep in mind that LISS only burns calories and fat while you’re doing the exercise; there is no metabolic boost that will bring with it extended fat burning.

LISS is a great activity to work into your routine if you have time. Use it in conjunction with other fat burning exercises and you’ll be set. Just be aware that over time, your body adjusts and you’ll need more and more to burn the same amount of fat as you did when you started. So don’t use LISS exclusively with the hope that you’ll get ripped and lean. What will happen, particularly if you use it with a low-carb, low-calorie diet, is you risk losing muscle mass…something we really don’t want to happen.

This isn’t to say you should never have LISS as part of your fat burning plan, it’s just that you need to be aware of the long-term effects of this type of cardio and use it when you need to, and stop when you don’t.


Sprints or HIIT (High Intensity Interval Training)[3] are short sprint intervals of an activity: sprinting, rowing, or cycling, for example, followed by a low-to-moderate intensity. You do 30 seconds of high intensity sprints at about 90% of your maximum ability, and then three or four minutes of a lower pace to bring your heart rate and breathing back down to normal. This could be walking or a light jog, depending on your fitness level.

Why it Works

When you perform sprints, your body produces ATP (Adenosine Triphosphate), which gives that burst of energy. This is a byproduct of burning fat and glucose for energy. These sprints also result in an altered metabolism so that your body burns more fuel over the next 24 hours. HIIT also increases the amount of mitochondria you have, which is where ATP is produced and where fat gets burned.

Tabata Intervals

Tabatas are also a type of HIIT exercise, but are done a bit differently than the standard sprint session. A Tabata interval involves you doing 20 seconds of high intensity exercise, as hard as you can go, followed by 10 seconds of rest. You do eight rounds of these, so your entire workout is completed in four minutes. That’s it.

(who knew the gimmicky infomercials of only working out for 4 minutes a day actually worked?!?)

Sample HIIT Exercises

#1 Sled Drags

A sled drag is where you drag a weighted sled behind you using a harness tied around your waist. You go all-out for between 10 to 30 seconds, followed by a brisk walk about two to three minutes long afterwards. Do five intervals. Of course, do a 10-minute light jog or brisk walk to warm up, and a 10 minute brisk walk to cool down when you’re done.

#2 Kettlebell Swings

Kettlebells are a tremendously effective conditioning HIIT move that works your hamstrings and glutes. Start with a light weight as you learn the move. If you’ve used kettlebells before, use a weight you know will pose a challenge, but not so heavy you can’t do the session properly.

Do a five minute warmup, then five sets of 20-30 second intervals of one-armed KB swings with about a minute’s worth of rest in between each interval. To cool down, do some jump rope or a brisk walk for five minutes to cool down.

 #3 Running Sprints

If you’ve ever seen professional sprinters in action, you’ll know that they have huge muscle mass on their legs compared to marathon runners. What does that tell you?

Sprinting is a muscle-sparing, fat burning miracle exercise that activates fast twitch muscle fibers. A study by Metcalfe et al.[4] showed that doing sprints three times per week, with only two sprint sessions actually induces more changes to your metabolic rate than doing three 40-minute sessions of LISS per week.

So if you only have time for two intervals at each session, have no fear! You’re making big changes and burning fat.  If you have more time, then do a 5 minute warm up, five sets of 10 to 30 second intervals with between one and four minutes of rest in between each one, and walk for 10 minutes to cool down.

Weight Training for Fat Loss

I wrote another article a while back that covers a method of weight training that’s also quite effective when it comes to fat loss while preserving muscle.  It’s definitely something to consider if your true goal is to drop the pounds while maintain quality lean mass.

Personally I like the combo of the workouts from the link above coupled with good old-fashioned sprinting.  Put those two together with a clean ketogenic diet and you’ll be cut up in no time flat!


There you have it; you’ve learned about the fat storage process in your body, how fat is burned, the foods and amounts of food you should eat to burn fat, and the exercise to burn fat the most effectively.

Keep in mind that slow, steady fat loss is the most sustainable.  A lifestyle change rather than a crash diet or insane workouts will be a lot easier to handle and sustain.  So get off your butts and get to burning off that fat.

For easy reference, here are the links to the previous articles in the series:

How to Burn Fat Part 1: The Science

How to Burn Fat Part 2: The Diet







[4] Metcalfe et al.  Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European J applied Physio. 2011.

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