Steady state cardio is an inefficient way to burn fat. Instead, try HIIT or High Intensity Interval Training. Interval Training is where you alternate between period of high intensity exercise and low intensity exercise.
The reason why Interval Workouts are such a great way to burn fat is because it does more to raise your metabolic rate than steady state cardio. Your metabolic rate is the amount of calories you burn while at rest.
In the traditional steady state method of training, you count how many calories you burn during exercise. With Interval Training, you no longer need to worry about how many calories you burn while exercising.
This is because the metabolic power of interviews allow you to burn calories even after you've finished your workout. This is the key to true, long term and manageable fat loss. However, there is a way to make your interval workouts even more effective.
Instead of choosing cardio exercises such as sprints or jump roping, why not choose dumbbell and bodyweight exercises and perform them in the interval fashion? Not only will you burn fat, but you'll be able to maintain or even put on muscle mass as you exercise your muscles while training your heart.
Ok, so lets get into how to create your own interval routine. Intervals are all about alternating between periods of high intensity and low intensity exercise. So, choose 2-4 bodyweight and dumbbell exercises to perform.
Then, choose a work interval. This interval can last anywhere from 20 to 60 seconds. For example, lets say you choose an interval of 30 seconds. You would perform your exercise for 30 seconds straight.
Try to perform as many repetitions within that 30 seconds. After the 30 seconds, rest for another 15-60 seconds, based on your fitness level. After you rest period is completed, restart the interval with another 30 seconds of high intensity exercise.