5 Top Exercises for Adrenaline Rush and Fat Burn

Adrenaline released during your workouts will break down and burn your fat stores.  Start burning fat faster and really shaping and toning your body big-time!




A study entitled “Blood hormone and metabolite levels during graded cycle ergometer exercise” published in 1985 showed that there was an increase in adrenaline (epinephrine), noradrenaline, growth hormone, cyclic AMP, and lactate after increasing exercise workload.

With these intense workouts, you also get the by-products from using adrenaline during your workouts:  less stress, improved moods and improved resting heart rate.

Use these 5 Exercises to Release Adrenaline and Burn More Fat:

1. Shuttle runs remain one of the best fat burners and short burst cardio exercises.  


Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions. 

Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body.
You don't have to be fast, just run as fast as you can during the shuttle.

Sudden changes in direction adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.

Try this top shuttle drill in your workouts to release adrenaline and burn more fat:

Speed Shuttle Drill or 5-10-5 Cone Drill (pictured above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.

Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Walk for 30 seconds between sets. Do 8-10 intervals.

2. Sprint Interval Cardio Exercise.  Shorten your long, boring cardio sessions. A 20-minute sprint interval cardio session will give you better fat-burning and heart-health benefits than a slower 60-minute cardio session.


Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health.

Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.

Your body will release more fat from cells, use more fat as fuel during exercise and increase metabolic rate after exercise.

The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.

Stay off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor. My number one preference for cardio is sprint intervals on grass.

Do your cardio intervals this way:

a. Sprint 60 yards,
b. Walk back to start line
c. Sprint 60 yards

Do this rotation for 20 minutes.

3. Kettlebell exercise cardio. Check out these great kettlebell exercises. A 20-30 minute, explosive kettlebell workout will get the job done. This is a good change up strength/cardio workout that torches body fat.

4. Add more plyometric exercises (jump training) to your workouts. Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps, burpees and lateral cone hops.



Power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body.  Do exercises 8-10 repetitions full speed.

5. Doing jump rope speed intervals is one of the best fat-burners and body-sculptors available. The faster the better.   

Do intervals this way:

a. Speed jump rope 10-15 seconds
b. Walk 20 seconds
c. Speed jump rope 10-15 seconds
d. Do this rotation for 20 minutes.

Try jump rope for cardio at least once a week.

If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.


About Mark

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.