Fat Burning Workouts For Men and Women

workout and burn fat guide

Walking and jogging can be described as the best fat burning exercises as they are the most universally accessible form of pure weight loss, cardiovascular exercise.

fat burning workouts for men

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 increment the pace.

Alternatively, if walking and jogging isn’t your thing then swimming and cross training (my favorite fat burning exercise machine) are also great cardiovascular choices! In this article fat burning workouts for men and women I want to talk about all of the above but also other factors including food and a routine that will not only burn fat but keep it off for good.

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;

High Intensity = Burning Carbohydrates

Low\Moderate Intensity = Burning Fat

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:

225 – your age = Answer.1

Answer.1 – (your resting heart rate) = Answer.2

Answer.2 * 70 = Answer.3

Answer.3 + (your resting heart rate) = Your optimal heart rate for Fat Burning!)

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 Days 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

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Week1 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 metabolism and in turn burn body fat.

Your “ON” pace and your “OFF” pace should stay the same for the entire 6 weeks.

Walking and Jogging Every Day

Walking Every Day

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 orthodontic 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;


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.


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.


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.

Best Fat Burning Food


So, what is the best fat burning food that I should include in my fat burning meals??
For any fat burning meals to be effective they should always include some of these foods that are proven to assist you to target body fat. If you’re serious about burning fat fast then it definitely would be in your best interest to include the majority of these foods in your diet.

A point to note about the majority of these foods is that they are low in calorie density and high in nutritional value which will not only contribute positively to your fat loss goals but also to your health in general. Below I’ve outlined a list of the best fat burning foods. Obviously you won’t be consuming all of these foods in your diet so why not tick off in your head what Carbohydrate, Protein and healthy fat foods you would eat on a daily basis. After this you can begin to construct your Diet.

Here’s a breakdown of what your days meals should look like;

[NOTE: The foods are listed in order of quantity]

Meal #1 – 1 Carbohydrate and 1 fruit

Meal #2 – 1 carbohydrate, 1 protein and 1 fruit

Meal #3 – 1 Protein and 1 Vegetable and 1 fruit

Meal #4 – 1 Protein and 1 Vegetable

Best Carbohydrates

  • Oatmeal – whole Oats not quick Oats
  • Brown rice – keep away from white basmati rice!
  • Sweet potatoes (almost same as yams)
  • Cereals such as museli and weetabix
  • Whole meal brown bread
  • Whole wheat pasta

Best Fat Burning Vegetables

  • Broccoli
  • Mange tout
  • Lettuce
  • Tomatoes
  • Peppers
  • Cucumbers

Best Lean Proteins

  • Egg whites – Organic and free range
  • Whey or Casein protein
  • Tuna
  • Chicken Breasts
  • Salmon
  • Turkey Breasts

Best Fat Burning Fruits

  • Grapefruit
  • Apples
  • Blueberries
  • Oranges
  • Peaches
  • Grapes

Fat Burning Exercise Machine

cross training machine

As a health and fitness enthusiast of many years I truly believe cross trainers are the best fat burning exercise machines when it comes to exercise to burn fat.

I have long been an advocate of cross training and consequently, have always advised people of all ages and experience to use them. The primary reason for this is the low impact nature of these machines as oppose to the moderate to high impact one encounters from walking/jogging

Benefits of this Best Fat Burning Exercise Machine 

On a cross trainer the user avoids the constant pounding from walking/jogging which can, in time, worsen such injuries of the knee, ankle and entire back. Another great aspect about the the low impact nature of cross training is that it takes less time to recover from sessions.
With the vibrations of the muscles kept to a minimum due to the machines movements, that painful and stiff sensation the following day wont be as great. This means that the cross trainer can be used for virtually every cardio session.
It is also pleasing to know that the cross trainer provides a total upper and lower body workout from the pushing and pulling of the handles and foot rests. This results in a strengthening of the muscles, improved cardiovascular fitness and a good means of burning calories.
Cons of the Best Fat Burning Exercise Machine
The only negative effect of using a cross trainer is that the individual is confined to using it in the gym (which often implies a costly gym membership) or at home (with the expense of buying the equipment).
Nevertheless, I firmly believe that cross trainers are the Best Fat Burning Exercise Machine.
[NOTE: Remember to drink ample amounts of water before, during and after any type of training.]

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