Burn Fat Fast

Your time is precious, and it’s important you get the most out of it. If you want to burn fat fast stop exercising longer than you have to? Instead of getting on a cardio machine for 30 to 60 minutes, performing steady state cardio (keeping the intensity the same the entire time), try a higher intensity program designed to maximize your time, giving you better results under 30 minutes, including warm up and cool downs.


Stop getting caught up on how many calories you burn during a workout. What’s more important is the amount of calories you burn after the workout is over. The extra calories you expend above your resting metabolism after a workout, is referred to as excess post-exercise oxygen consumption or EPOC. Because the intensity in a cardio workout has the greatest impact on EPOC, as exercise intensity increases, the magnitude and duration of EPOC increases as well. Therefore, when your perform high intensity workouts you will continue to burn more fat in the following hours than you will at a steady state low intensity program resulting in faster fat loss.

Use the Rate of Perceived Exertion (RPE) Scale to gauge your intensity while exercising

Level 1: Very, very, light

Level 2: Very light, Can maintain this pace all day long

Level 3: Light, but breathing a bit harder

Level 4: Starting to sweat a little, can carry on a conversation effortlessly

Level 5: Just above comfortable, sweating more and can still talk easily

Level 6: Can still talk, but slightly breathless

Level 7: Can still talk, but I don’t really want to, sweating more

Level 8: harder, can only keep this pace for a short time period

Level 9: Very hard, want to stop

Level 10: very, very hard. An all out effort that requires every bit of energy you have.


This program can be done using any cardio machine. Each day can be done on a different machine. Choosing your favorite activities will increase adherence.

5 minute warm up – gradually build up from level 3 to 5

1 minute level 9

2 minutes level 6-7

Repeat 3 times (four sets total)

5 minute cool down – gradually from level 5 to 3

Total time 22 minutes

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