High-intensity interval training (HIIT) has been shown to help burn more body fat compared to other types of workouts.  Incorporate a few of these exercise routines to help you meet your goal.  HIIT workouts also help keep your metabolism elevated hours after you've completed the exercise.  Start a HIIT workout by exercising at a moderate-intensity for two to three minutes. Then, change to a high-intensity rate for two minutes. Alternate between the intervals of moderate and high intensity. You can do a HIIT workout on a treadmill or outside running.  Alternate between sprinting and a moderate jog.  You can also do this on a stationary bike.  For example, many spin classes alternate between levels of high-intensity spinning with more moderate spinning levels. Some workout machines have built-in interval workouts that can get you used to the process of interval training; however, you can also incorporate these workouts in walking, swimming, running and cycling. Buy a heart rate monitor to help you assess the intensity of your interval periods. In addition to HIIT workouts, it's important to still include some moderate-intensity aerobic exercise.  This type of exercise comes with a variety of benefits including weight loss support.  Do cardiovascular training at least 150 minutes each week — or five times per week for at least 30 minutes per session.  Warm up for the first five minutes and cool down for the last five minutes of your exercise routine.  This helps your body prepare and recover after your workout. Make sure you stretch after your warmup. Vary your cardiovascular workouts. Choose two or three workouts that you like to do and mix them up. This is both mentally and physically beneficial to building different muscles and burning fat. Some examples of moderate aerobic exercise include: walking, using an Elliptical, doing a dance or aerobics class, and cycling. Include weight training or resistance training to your exercise routine.  Building lean muscle mass can help support your metabolism and desire to burn fat.  Choose to lift weights or use weight machines on days when you don't do cardio, or do some strength training after a shorter cardio workout. Strength training has a variety of benefits. It increases bone density, metabolism and muscle mass overtime. Included in strength training are exercises that use your own body weight, such as squats, lunges, push ups and pull ups. Consider adding these exercises, TRX workouts or cardio burn classes to your regular workout routine. Taking a rest day allows your muscles 24 to 48 hours to recover and repair between weightlifting and cardio routines.  It's an essential part to your overall workout routine.  Try to make your rest days active rest days.  Avoid sitting all day or being overly sedentary. Try doing more restorative exercises or activities like:  yoga, walking or going for a leisurely bike ride. Reducing time in front of the computer screen and television will help to burn more calories throughout the day.  Studies have shown that lifestyle activities, or those things you do on a daily basis, can have similar benefits to aerobic exercises.  Add walking sessions to your day. In addition to your cardio and strength training, take a walking lunch break or after dinner walk. Also add more movement to your day.  Pace while you talk on the phone, stand during TV commercial breaks or walk to more destinations instead of driving.
ابدأ بممارسة التمارين الفترية. ضمّن التمارين الهوائية ثابتة الوتيرة. مارس تمارين القوة 2-3 مرّات أسبوعيًا. استرِح لمدة يوم أو يومين كل أسبوع. قلّل من فترات الجلوس.