Walking and jogging can be known as the Best Fat Burning Exercise as it is the most universally accessible form of pure weight loss, cardiovascular exercise. No need for complicated work out routines to get your best beach body!


Whether living in a built up city or surrounded by vast open fields in the countryside these forms of exercise can be routinely carried out almost anywhere and at any time!

The beauty, also, of walking or jogging is that you can continue to increase the level of intensity depending on your improving fitness levels.

It can be simply done by introducing a moderately sloped hill to your usual route or even slightly incrementing the pace.

Alternatively, if walking and jogging isn't your thing then swimming and cross training (my favourite fat burning exercise machine) are also great cardiovascular choices!
           

                                                 

Intensity to Burn Fat Fast

So, how hard should you be pushing it? The good news for those of you wishing to reduce your body fat than the level of intensity is not that high at all. “PHEW” right?!

In fact, it is surprisingly low. What people fail to understand is that;



However, it is necessary to stress the importance of low to moderate intensity for a prolonged period of time. That is, greater than 35 minutes. At this stage, the individual is at their optimal stage for burning fat.

As a general guideline, low intensity is classified as 60 to 70 percent of your maximum effort. So imagine that if your maximum speed is a sprint at 100% effort and your minimum speed is a very slight walk at 0% effort, try to gauge what 60 to 70 percent effort is.

It maybe a power walk or even a jog. Realistically, you should be breathing heavily and broken into a sweat half way through your 35 minute session.

The optimal way to reach your body fat burning zone is with a heart rate monitor. Firstly, find your resting heart rate. Then use this simple formula to find 60 to 70% of your MHR:




This should be your 60 to 70 percent of you maximum effort that is required to be maintained (no higher, no lower) for the duration of the exercise.

Don’t take a huge amount of notice to heart rate for fat burning. For example, going around with a heart rate monitor every time you go to exercise isn’t at all necessary when you’re trying to lose weight.

The main thing is to push hard enough so that you have broken into a good sweat and not so hard that you will lose enthusiasm for exercising in the future.

As I like to say “Consistent Effort!”

HIIT (High Intensity Interval Training)

If you do find you self after a few weeks of a fat burning exercise routine encountering a plateau then a form of training known a HIIT (High Intensity Interval Training) is an excellent means of breaking through this stubborn plateau as it is frequently known as the fastest way to burn fat.

HIIT can be implemented in any type of exercise from rowing, cycling, walking, jogging and so on.

The cardio chosen is done in the same way, the only difference is the fluctuation of the intensity you do it at. Once you may have gone through your cardio workout at a constant steady pace, HIIT changes this.

With HIIT you go flat-out at top pace for 30 seconds and then at a slow to moderate pace for the following minute then full pace for the next 30 seconds and so on. This is done for 30 minutes to an hour depending on your level of fitness and the type of cardio you are doing.

The great thing also about HIIT is that you burn more calories in a shorter space of time which can be hugely beneficial is you are strapped for time!     

Best Fat Burning Exercise HIIT Routine

3 Day per Week Fat Burning Exercise Routine
Basic Routine - Workout to be completed 3 times per week. Usually done with running but can also be done with rowing, cross training and swimming. Duration 20mins. Rest & Recovery - Take a day rest from the full body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday.  Intensity - High Intensity Interval Training as discussed above. Always warm up for 5 minutes before hand.
HIIT Workout Week 1: Intervals: 11 Monday - 20 minutes; 20 seconds ON / 90 seconds OFF Wednesday - 20 minutes; 20 seconds ON / 90 seconds OFF Friday - 20 minutes; 20 seconds ON / 90 seconds OFF Week 2: Intervals: 13 Monday - 20 minutes; 20 seconds ON / 75 seconds OFF Wednesday - 20 minutes; 20 seconds ON / 75 seconds OFF Friday - 20 minutes; 20 seconds ON / 75 seconds OFF Week 3: Intervals: 15 Monday - 20 minutes; 20 seconds ON / 60 seconds OFF Wednesday - 20 minutes; 20 seconds ON / 60 seconds OFF Friday - 20 minutes; 20 seconds ON / 60 seconds OFF Week 4: Intervals: 11 Monday - 20 minutes; 30 seconds ON / 90 seconds OFF Wednesday - 20 minutes; 30 seconds ON / 90 seconds OFF Friday - 20 minutes; 30 seconds ON / 90 seconds OFF Week 5: Intervals: 13 Monday - 20 minutes; 30 seconds ON / 60 seconds OFF Wednesday - 20 minutes; 30 seconds ON / 60 seconds OFF Friday - 20 minutes; 30 seconds ON / 60 seconds OFF Week 6: Intervals: 15 Monday - 25 minutes; 30 seconds ON / 45 seconds OFF Wednesday - 25 minutes; 30 seconds ON / 45 seconds OFF Friday - 25 minutes; 30 seconds ON / 45 seconds OFF
Points to Note This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat. Your "ON" pace and your "OFF" pace should stay the same for the entire 6 weeks.

To Jog or Walk everyday to Burn Fat quickly

No matter what your physical capabilities it is always advisable to take one to two days off from exercise to just relax and recuperate. This down-time will ensure that your body is ready and mind enthusiastic about the next week of exercise to come.

On these rest days, one should aim to drink ample amounts of water as the previous days training can result in a large amount of water being depleted from the body. This can hinder recovery and add to fatigue.

What is important is to inform those of you participating in this form of exercise (particularly the ones walking/jogging on hard surfaces) is that a good quality pair of runners are vital.

That means no sandals, cleats or bare feet! This is so as the hard surfaces the feet repetitively impact on can damage the ankles, knees and even the entire back over a prolonged period of time.

So ensure that you have a good brand of running shoes and if you want see a orthodic for a pair of insoles custom made to support your feet. This small investment is guaranteed to benefit your enjoyment and your long term well-being!

Foot Supports

Personally as someone who runs and is generally active I found getting custom insoles a god-send due to the lack of injuries I am fortunate enough to enjoy. Prior to this I used to always have issues with my calves, Achilles, hips, hamstrings and almost every region of my legs.

I was informed that falling arches in my feet as a result of poor arch support was to blame for almost all my injuries. After getting custom insoles I’ve never looked back!

Exercise Technique

A good walking and running technique is a combination of three elements;

Smoothness

You should be relaxed, your head, shoulders and hips are stable and travel in a horizontal plane at all times. That implies no swaying of the head, shoulders and hips.

Balance

Your legs, hips and arms all contribute to forward (as opposed to lateral) movement. Viewed from behind the athlete has no lateral movement and the pelvis remains stable.

Relaxation

Your shoulders and arms are relaxed. The only tension in the your body is in your legs which is required for running. Breathing is rhythmic and calm.