Compound Weightlifting

• Weightlifting is an effective way to burn fat because it tears down your muscle fibers. This means that your body needs to divert calories to build these muscle fibers back stronger, which speeds up your metabolism and makes your body more efficient when you are performing other exercise or even just watching television or reading a book. The best exercises are compound lifts, which use multiple muscles at once, moving multiple joints. The best examples of these are squats, dead-lifts, bench presses and overhead presses. You should do these with enough weight that you can only perform around 10 repetitions so that you build muscles and burn calories.
  
  

Tabata Training

• Perform any exercise, whether it's running, rowing, boxing or even weight lifting with light weights as hard as you can for 20 seconds, then stop for 10 seconds, and repeat. The high intensity, short-term nature of this exercise will both speed your metabolism up and burn large amounts of calories at once, which will come off your fat stores.
  
  

Interval Training

• Perform a cardiovascular exercise in intervals. This needs to be a full-body exercise such as running, rowing or swimming, and follows similar principles to the Tabata training above. Your intervals should be slightly longer (between 30 seconds and 1 minute; instead of coming to a complete stop, slow down during your rest intervals. For instance, sprint for 30 seconds, then jog for 2 minutes, then repeat.
  
  

Endurance Cardiovascular Exercises

• Endurance work, like long runs, swims and bike rides, is not as effective for fat burning as the exercises mentioned above. However, it still burns calories and is much better than nothing. If endurance cardiovascular training is already part of your life, simply continue to train in this capacity, as this is the exercise that you will enjoy the most, which will make regular training easier. Mix some interval work in with it to give yourself a more well-rounded fat burning workout.