3 essential fat-burning workout tips

It’s time for an important gut check. It’s easy, we promise. Just wrap a tape measure around your waist, halfway between your ribs and hips. Look at the number. Is it less than half your height in inches? It should be.

(Related: Simple weight loss shortcuts)

Keeping your height-to-waist ratio to at least 2:1 can increase your life expectancy by lowering your risk for inflammation issues, diabetes, heart disease, or stroke. You’re also 50 per cent less likely to suffer erectile dysfunction.

(Related: 6 reasons to get rid of your belly)

If you don’t hit the 2:1 ratio, let’s get you there. You need to incorporate a ton of inefficient exercises into your routine – ones that challenge both the mind and muscles – so that you can burn as much fat as possible and rev your metabolism for hours afterward. Our favourite way to do this: combine total-body strength movements, short bouts of cardio, and loaded carries together in a circuit.

Total-Body Movements

To burn a ton of calories, choose big exercises that skyrocket your heart beat and leave you panting for breath. Our picks: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth. Track your heart rate during these exercises. It’s a great way to get instant feedback, and to figure out when you should push harder and faster, and when you should slow down.

(Related: How to build muscle with your body weight)

First, crunch the following two numbers:

1. Maximum heart rate: 180 minus your age
2. Minimum heart rate: 160 minus your age

Then strap on a heart rate monitor and perform an exercise until you reach your max heart rate number. Stop. When your heart rate dips below your minimum number, start again.

Short Cardio

WeI normally wouldn’t suggest jumping on a standard cardiovascular machine – like the indoor rower, elliptical, stationary bicycle, or treadmill – but they can work wonders for fat loss if you use them right. The key: don’t spend a lot of time on them.

We've found that two 2-minute rounds of work has a positive impact on heart rate, body temperature, and breathing without greatly hindering your strength or power later in the workout. But you must go all-out for each 2-minute round. No slacking. Try to create a swimming pool of sweat beneath the machine in the short time span.

(Related: MH's ultimate fat-stripping circuit)

Loaded Carry Finisher

Cap off your fat-burning session with a farmer’s walk. Sure, you could kill yourself with something like car pushes, but a loaded carry is a repeatable, moderate finisher that forces every muscle to work in unison for a long time. The result: more calories burned. You’ll want to do this for 10 to 15 minutes at the end of your session.

The Circuit

Now put it all together. Here’s a basic template to follow. There’s no prescribed rest, so take a break only when you need it.

Total-Body Movement: 100 kettlebell swings
Short Cardio: 500-metre row
Total-Body Movement: 100 kettlebell swings
Short Cardio: 500-metre row
Total-Body Movement: 100 kettlebell swings
Loaded Carry Finisher: 400-metre carry

A version of this article first appeared on Menshealth.com