2 Ways to Burn Fat while Avoiding Boredom

There are two things about fat burning workouts: 1) you never stop (except for rest days) and 2) you never stop (except for rest days)....this routine can easily lead to boredom unless you.....

a) keep your workouts challenging,
b) change up your workouts regularly and
c) see steady progress towards your fat loss goals.

If your body ain't changin' to leaner and meaner, you are more apt to stop working out---especially if you're not having fun.

Oh yeah...about the fun part? Don't do workouts you hate! There are many exercise choices out there...I can't imagine hating to exercise every day. I would quit exercising sooner rather than later. Life is too short to continue to do something you hate.

Fortunately, the research proves that you will get better fat loss and heart health results doing shorter, tougher workouts. And, it doesn't matter if its cardio or strength workouts.

So, here are 2 ways to do fat burning workouts without ever getting bored:

To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body.

Always maximize your workout time by doing exercises that burn the most fat in the shortest time period. This will lessen the risk of boredom, over-training and injuries. Workouts lasting 2-3 hours are outdated and who has that kind of time to waste anyway!

1. With short, intense bodyweight cardio workouts you get the dual benefit of a strength/cardio workout:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass

A six week study at The University of Alberta measured the maximum volume of oxygen that weight training could utilize at peak capacity (VO2 max).

The researchers recorded an 8% increase in VO2 max when the athletes maintained a work-to-rest ratio of 1:2 along with an equivalent gain in maximal stroke volume (the greatest amount of blood that the heart can pump in a single beat). Shorter rest periods of say, 30 seconds between sets, gives even more fat burning benefits.

And, bodyweight exercises will keep you from the boredom and muscle-wasting that's built into long, slow cardio sessions.

In another study performed at Penn State University, researchers found that strength and power declined when an endurance training program was added to a weight training program. The men who only trained with weights had a 30% improvement in their leg press performance over 12 weeks.

And, those who added a 4-day-a-week cardio program to their weight training program had performance increases of only 19.5 percent.

Intense bodyweight cardio workouts will also increase your body's growth hormone which improves your fat-burning potential.

Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself.

Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

If you can do the exercises at full speed, you will get even more fat-burning benefits.

2. Do sprint interval cardio workouts of about 20 minutes:

If you're on a treadmill....

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes

If you run outdoors on grass or astro-play turf....

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 minutes

Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum. My preference is to exercise outdoors. You only need 2-3 interval cardio session a week to burn fat.

Have fun building your lean body!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs


  1. I have been trying out certain fat loss diet plans and this is going to be the first time I'm gonna try some body weight exercises. So this was really a very useful section.

    1. Good Karen...let me know how the workouts go.

  2. I have heard a lot of good things about body weight exercises. Your suggestions are worth checking out. I’d love to hear more feedback and advise on which ones to take. Perhaps you can show us the routines that we should do or avoid as it will cause us some body injury? I’d really like to see more of its benefits too.

    1. Jane..thanks for stopping by...download my free bodyweight workout. It will guide you on what to do:



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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.