Only one in three adults in the United States get the required amount of physical activity each week. And, less than 5% adults engage in 30 minutes of physical activity each week, says an article on the US HHS Department website. As a result of this, obesity has become a major problem among children and adults in the US.

If you have been trying to lose some extra weight but find that the exercises aren’t yielding the desired results, here’s something for you.

First, to counter the effects of a sedentary lifestyle on your health, make exercise a part of your daily routine. Once you’ve made up your mind to take out time to exercise every day, keep these tips in mind to burn fat quickly.

Put in Maximum Effort

Don’t give in to the false idea that exercising at low intensity is better for losing weight. The higher the intensity of your workout, the more fat you are likely to burn. If you want to work out at a lower intensity, you will need to exercise longer than you typically would at a higher intensity. Also, once you become comfortable with a certain workout intensity level, move to the next level. The body tends to get accustomed to the intensity, which is why doing the same exercises repeatedly have lesser effect in the long run.

Choose Sustainable Exercises

In order to burn fat, it is important to exercise for a reasonable period of time. The American College of Sports Medicine advises 20 to 60 minutes of exercise per session, in a regular manner. Jump rope is an exercise that is capable of burning the highest calorie per minute.

While jumping rope can work great for burning fat, it won’t be useful if you don’t do it for more than 5 minutes each day. Invest time in exercises that you can continue for a longer duration and those that help burn fat.

Exercise the Larger Muscles

Exercises that target the larger muscles of the body, such as in the back, hips and thighs, lead to greater fat burning. So, the greater the involvement of larger muscles in your workout, the more calories will be burned.

Maintain a Good Rest to Work Ratio

A balance needs to be established between exercise and periods of recovery. This is known as interval training. It is considered as one of the best ways to maximize fat burn, improve fitness and make the most of limited time. High Intensity Interval Training (HIIT) is one such workout routine.

Combining cardio and weight training can enhance the results to a great extent. Your heart rate increases 12 beats per minute during a cardio session, especially when you have lifted weights before that, says an article by CNN.