So when you move from a standstill to a walk to a jog to an all-out sprint, your body begins to tap into carbohydrates more and more, while gradually reducing reliance on fat as a fuel.
If you burn 200 calories per hour while walking, and get 60 percent of those calories from fat, then you burn 120 fat calories per hour. But if you burn 600 calories per hour while jogging, and only burn 40 percent fat during that time, you burn 240 calories of fat per hour, twice as many as when you were walking. You're burning more overall fat calories, but using less fat as a percentage of your overall fuel utilization. Using this concept, you can approximate the point at which fat burning peaks during exercise -- aka, your "maximum fat-burning zone."
- Day 1: Strength training -- 30-60 minutes
- Day 2: Peak fat-burning zone cardio -- 30-60 minutes
- Day 3: Cardio intervals -- 30-60 minutes
- Day 4: Off
- Day 5: Strength training -- 30-60 minutes
- Day 6: Peak fat-burning zone cardio -- 30-60 minutes
- Day 7: Cardio intervals -- 30-60 minutes
With the workout above, you give your body a chance to burn fat fast with the resistance training and cardio intervals, but you also get to utilize easier days to burn fat in your maximum fat-burning zone, without quite as much strain on the body.