The majority of workouts that advertise themselves as high calorie-burning events can be broken down into three different categories: cardio, resistance training, and cardio plus resistance training.
Cardio: An example of a cardio class would be spinning, a class in which you ride a stationary bike with varying levels of resistance and pedaling speeds, typically to a choreographed series of songs and movements such as standing, hovering, and jumping. Dance workouts like Zumba or Hip-Hop would also fall into the cardio category.
Resistance training: A resistance training workout would include activities like power yoga, which consists of body weight resistance exercises combined with stretching; Pilates, which is primarily focused on abdominal and lower back resistance training; TRX, which involves pulling and pushing the body with a special type of band; and pump, which uses dumbbells, barbells, and step benches for resistance.
Cardio plus resistance training: As you may have guessed, cardio plus resistance training combines the elements discussed above. P90X and Beach Body Insanity are two popular examples of activities that have you lifting weights one moment, then performing jumping jacks or step-ups just a few moments later. Another term for this type of sequential exercise is “concurrent training.”
When you use your larger muscle groups, you burn more fat at a faster rate.
Running, biking or treadmill can do this.
Elliptical machines are best. They combine a total body workout in one exercise. Look for one that has resistance hydraulics to increase the intensity & build muscle as well.
On a positive side, visceral body fat is easier to lose than subcutaneous body fat with proper diet and exercise. A proper diet consists of lean proteins, complex carbohydrates, and plenty of fruits and vegetables.
Aerobic exercise is any activity in which your heart rate increases and you break a sweat. According to the Physical Activity Guidelines, you should engage in moderate-intensity aerobic exercise at least 30 minutes a day, five days per week. Aerobic exercise can be done on a treadmill or elliptical at your gym or also outdoors.
The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!