The fastest way to get lean really is fast. You can burn up to 20 calories a minute and lose as much as 1% body fat in a week. But, you are going to work very hard, even if it is only for brief periods of time.
In the 1990s a team of Japanese researchers discovered that the best way to burn fat is by interspacing brief periods of intense work with brief periods of rest. They developed what is now referred to as the Tabata protocol which is 8 20 second periods of intense effort with 10 seconds of rest in between. I have heard of people losing 35 pounds in two months just by using an exercise bike for 4 minutes a day.
However, my preferred method of doing the Tabata protocol is to use a kettlebell. This is a Russian device that looks like a cannonball with a handle and, because of its shape, is ideal for swinging between your legs. Even if you don’t do the Tabata protocol, just swinging it will burn up to do calories a minute and turn your body into a fat burning furnace for long after the workout is over.
If the Tabata is too extreme for you then use KBs in a circuit, moving from one exercise to another with a brief period of rest in between.
Remember, you can use the Tabata with any type of exercise however, when used with a kettlebell, there is an even greater addition of fat burning ability.
Source by Jim Conway