Vary your workout intensity to burn more fat . The more intense your workout, the more fat you will burn. Stop spending 2-3 hours in the gym. Quality workouts are the key to fat loss and weight loss success.
Thirty minute circuit weight training workouts and 20-minute interval cardio sessions will give you the results you want.
Intense, speed-based workouts will also give you maximum benefits in minimum time! One 20-minute, speed-based workout will burn tons of calories and fat---during and after your workout!
Speed-based workouts don't have to be "running only" workouts. But, running sprints are usually included in a speed-based workout. Working out at a fast pace has been proven to shape and sculpt your body better because these type of workouts activate your bulkier, shapely fast twitch muscle fibers.
If you are going to use a speed-based workout , you need to learn correct running mechanics! Many people I see running have terrible running mechanics! Bad running mechanics make your workouts inefficient and many times lead to injuries.
You should master the basic running mechanics to become faster and more efficient. Posture, arm action and leg action are keys to improving your speed and efficiency.
Other fat-burning, speed-based exercises you can do during your workout are jumps, medicine ball exercises and agility drills. Master bodyweight speed exercises before progressing to assisted or weight-bearing speed exercises.