To burn fat you must throw your body into glycogen depletion. This is when your body will really start burning fat for fuel during any sort of endurance activity.

When you’re doing short explosive movements the body uses glycogen, (blood sugar), for fuel. A set of curls burns something like 40 grams of carbohydrate, (there’s 30-40 grams of carbs in a slice of bread).

Continuous explosive movements are the best way to get you into this state. Don’t muck around with light weights, you’ll just ruin your joints. Moderately heavy weight and lots and lots of reps.

There are endless different ways of attacking this and your approach will depend on many different factors- how many times a week you plan to train and your level of experience and the two big ones.

If you plan to just do one or two workouts a week, then you can’t go past the all over body workout. Go either the upper body/lower body route or the push /pull method.

A quick warm up is advised 5 or so minutes brisk walking will do it. Just get your heart pumping and your body ready to work. You’d want to be working in the 15-20 rep range. Your first round is a warm up round, then after that all sets want to be at a weight which challenges you.