5 High-Intensity Workouts to Ignite Fat-Burning

By our Contributing Author*

Have you ever done a high-intensity workout?

High-intensity workouts are the champions when it comes to burning fat and enhancing general fitness (Cue Queen).

These types of exercises increase your metabolism, in addition to burning calories, so you keep burning fat after you’ve finished working out.

So, let me take a moment to show you five high-intensity exercises that can not only help you burn fat, but also help you reach your overall fitness objectives.

5. CrossFit

CrossFit is a challenging fitness regimen that incorporates bodyweight, weightlifting, and cardio components.

Your body is pushed to its limits during a CrossFit session by:

  • Promoting fat loss and muscle gain simultaneously
  • Significantly reducing body fat percentage
  • And improving cardiovascular fitness.1

The benefits of CrossFit are amazing. It’s one of the best fat-burning exercises, but you’d better be mentally prepared for it because CrossFit is no joke.

4. Tabata Training

High-intensity interval training (HIIT) or “tabata training” consists of quick bursts of vigorous activity followed by quick rest intervals.

Because of their design, Tabata exercises are highly efficient in fat-burning.

Not to mention that they increase aerobic and anaerobic capacity, making it a powerful way to burn fat while also enhancing fitness in general.2

3. HIIT Cycling

On a stationary bike, High-Intensity Interval Training (HIIT) is another effective fat-burning exercise.

In just 10 minutes of high-intensity interval training (HIIT) cycling, participants in a study conducted by the American Council on Exercise (ACE) burnt an average of 87.5 calories.3

And those are just one of the HIIT training benefits.

Intense pedaling intervals interspersed with short rest intervals increase your metabolism, which helps your body burn fat all day long in addition to burning calories during the exercise.

2. Bodyweight Circuit Training

Bodyweight movements, including squats, push-ups, lunges, and burpees, are performed in quick succession during a bodyweight circuit training session, with little break in between.

This type of exercise increases lean muscle mass and cardiovascular endurance, which promotes efficient fat-burning.

According to a study that was published in the Journal of Obesity, bodyweight circuit training dramatically lowers body fat percentage and increases muscular endurance.4

So, go ahead and get down and do some pushups right now. Hey, doesn’t hurt to get started right away, right?

1. High-Intensity Cardio Kickboxing

High-intensity cardio kickboxing workouts are an exciting and efficient way to burn fat because they incorporate elements of martial arts with aerobic training.

A significant decrease in body fat percentage and an increase in aerobic fitness have been observed in participants in cardio kickboxing programs.5

The punches, kicks, and dynamic motions work various muscle groups, increasing fat loss and calorie burn.

Although there are other, much easier ways to burn fat, including these intense activities in your fitness regimen will definitely maximize your ability to burn fat. However…

…it’s crucial to keep in mind that beginning a new workout plan should be done with caution, especially if you’re inexperienced or have health issues already.

It can be helpful to seek advice from a fitness expert or your healthcare physician to make sure that the workouts you select are appropriate for your fitness level and personal needs.

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1. Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of Strength and Conditioning Research, 27(11), 3159-3172.

2. Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine & Science in Sports & Exercise, 28(10), 1327-1330.

3. Porcari, J. P., Bryant, C. X., Comana, F., & Steffen, J. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. The Journal of Strength & Conditioning Research, 29(3), 779-785.

4. Alcaraz, P. E., Sánchez‐Lorente, J., & Blazevich, A. J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. The Journal of Strength & Conditioning Research, 22(3), 667-671.

5. Heesch, M. W., & Bregman, D. (2004). Exercise intensity effects on body composition during a 12‐week aerobic‐resistance exercise program for women. Journal of Sports Science & Medicine, 3(3), 132.