How to Burn More Fat

If you’ve been exercising regularly, but you’re not shedding pounds as quickly as you’d like, listen up: You may need to rethink your fitness routine and diet. These fat-blasting tips from experts will rev up your metabolism and give you serious results.

How to Burn More Fat
How to Burn More Fat

1. Step up the intensity.

To really blast fat and calories, try a High Intensity Interval Training (HIIT) workouts. “HIIT workouts are fantastic for burning fat,” says Karena Dawn, cofounder of Tone It Up, who recently partnered up with Kohl’s. “The mix of cardio and toning increases your heart rate and keeps the burn going after your work out.”

2. Switch up your workouts.

Mixing up your routine is key to burning the most fat and calories, says Brad Schoenfeld, a certified strength and conditioning specialist and author of Sculpting Her Body Perfect. Otherwise, your body adapts to the workout and begins to plateau.

Wayne Westcott, Ph.D., coauthor of Get Stronger, Feel Younger, recommends strength training, which he says burns calories even when you’re sitting still (like HIIT). Training with light weights or resistance bands three times a week increases your resting metabolic rate and reduces your body fat percentage in about 10 weeks.

3. Take 20 minutes every day.

Many struggle to find the time to get a workout in — and prioritize other obligations like cooking, cleaning, or work over fitness. The good news: You don’t have to exercise for hours to lose weight. “Twenty minutes of HIIT a day is best for fat burning,” says Katrina Scott, a cofounder of Tone It Up, who recently partnered up with Kohl’s. “During HIIT, you’ll increase your heart rate and tap into the glycogen in your muscles. Your metabolism will keep running long after your workout, and the rest of the day you’ll continue to burn calories.”

4. Go for a walk.

It’s not always about breaking a sweat. In addition to doing a high intensity workout or strength training a few times a week, walking is one of the best ways to burn fat. “Low intensity walking taps into fat stores and triglycerides in the body, turning it into energy,” Scott says.