Regular exercise isn’t a guarantee a person will burn body fat, especially if that individual works out at low intensities for short durations. The good news is burning body fat with regular exercise is possible with the right program.
Participating in long-duration workout burns excess body fat, even if the workout intensity is low. A 2009 review published in the “Ochsner Journal” found that the human body starts to burn fat after 30 minutes of cardiovascular exercise, and suggests overweight individuals work out 45 to 60 minutes five to seven days weekly to lose weight. Try brisk walking, swimming, jogging, using an elliptical machine or biking at least 45 minutes most days of the week to burn fat.
Individuals who are short on time and can’t commit to 45 minutes of exercise daily can still shed fat by boosting exercise intensity. Participating in high-intensity interval training, or alternating high-intensity bouts of exercise with lower-intensity periods of recovery, for just 20 minutes daily helps reduce total and abdominal body fat, according to a review published in 2011 in the “Journal of Obesity.”
Weight lifting also helps burn fat and reduce waist circumference, according to a study published in 2010 in “Diabetes Care.” Researchers who conducted this study found that participants who were successful shedding body fat weight trained for 45 minutes, three days weekly, and completed two sets of eight difference exercises during each resistance workout.