If you can’t find time to exercise, there are fat burning routines that can be squeezed into your busy schedule.

And though these workouts are short, they will burn fat.

The following exercise principles have been proven by science and will knock off body fat, including the blubber in your middle.

The first concept is burst training. Burst training is designed to melt fat in as very little time as possible.

But you must be willing to accept the basic tenet of burst training: high intensity exercise. Without high intensity, these one-minute exercises will not burn fat.

What is bursting?

Burst training consists of six to eight, one-minute exercise routines (which can be nearly anything as long as the energy output is high), sprinkled throughout the day.

Six is the minimum for beginners, though more seasoned exercise enthusiasts will also get results with just six a day.

Ideally, you want to move up to eight, one-minute sessions in a given day. Can you spare eight minutes of exercise in your busy day?

Burst training need NOT be done every day. Do this just three times a week.

But alas, the one-minute exercises must be very demanding. Though one minute of floor crunches may be difficult, this movement isolates small muscles — not enough to mobilize fat stores throughout your body.

The bursts should entail either the entire body (pushups, burpees, mountain climbers) or the entire lower body (bodyweight squats, squat jumps, lunge switch-jumps, walking lunges, bunny hopping, side-to-side lunges, stool jumps).

Freepik.com, nikitabuida

A Closer Look at Burst Exercises

The following exercise routines can be done to exhaustion in just 60 seconds. If you run out of steam way before then, then modify by reducing speed, depth/range of motion, height or some other metric.

Squat jumps. If you can last longer than one minute, squat deeper on the next set. Or jump higher.

Jump roping rapidly and/or with a high jump. Beginners will not need to go rapidly to get spent in only 60 seconds.

Beginners will probably have to quit early due to a new kind of burn in their legs, calves and/or ankles.

Running down the street as fast as possible.

Running up and down your staircase as fast as possible.

Heavy bag punching.

Pushups or karate kicking.

Shutterstock/Reshetnikov_art

HIIT

The next fat burning exercise is high intensity interval training. Spend just 20 minutes on cardio equipment. Warm up for several minutes.

Then, every two minutes, go as hard as possible for 30 seconds. This means tweak speed, pedal resistance, pedal angle or incline, and go for your life for 30 seconds.

Do NOT cling onto the machine. This will cheat your body and interfere with fat burning. Do two, 20 minute sessions per week.

Barbell Work

The third fat burning exercise is actually two exercises: the back squat and the deadlift.

Back squat. Shutterstock/sarocha wangdee

 

Deadlift. Shutterstock/Nomad_Soul

If your gym time is limited and it’s a weightlifting day, replace some of your old routines with barbell squats. On another weightlifting day, do barbell deadlifts.

Beginners will need very light barbells, and will need instruction in proper form and master this before progressing to heavier weight over time.

The ultimate objective is to use a weight heavy enough so that the person can’t do more than eight to 12 repetitions. Do six sets of each with 90 seconds in between.

If a man or woman incorporates these three exercise principles into their week, along with portion control and mostly clean eating (we all need to indulge every so often), the fat will melt off like it’s never melted off before.

You now know the perfect short, fat burning exercises to fit into your busy schedule.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.