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Fast Fat-Burning Exercises for Girls

By Eric Brown ; Updated July 18, 2017

Add fat-burning exercises for girls to your weight loss plan to slim down quickly. For the best results, reshape your physique and improve your health with a strategy that focuses on proper diet, conditioning work and resistance training. Consult your physician before starting a diet and exercise program.

Resistance Training

Resistance training stimulates the hormones that maintain muscle and burn body fat for energy. Your body needs energy to maintain lean body mass, or muscle; adding muscle helps you burn more calories. If you diet drastically and lose muscle mass, your metabolism slows and you burn fewer calories. You won't bulk up with resistance training as long as you don't eat to excess. Target your major muscles and burn plenty of calories with such compound exercises as squats, deadlifts, chin-ups, bench presses, rows and military presses.

Cardiovascular Work

You don't need to spend hours on a treadmill or in a class hopping up and down on plastic steps to lose weight -- increase the intensity of your cardio sessions instead of the duration. Use interval training to burn fat more quickly. Alternate periods of high-intensity aerobic exercise with slower recovery periods. For example, alternate between running and walking during your cardio workout. Jump rope, switching from bursts of speed to slower periods that let you get your wind back.

Alternate Conditioning

Sled dragging isn't just for football players and powerlifters. This type of activity works for anyone who's pressed for time and wants to reap the benefits of an intense cardio workout. Dragging a heavy weight works your legs and hips, as well as your cardiovascular system. It also may improve your tolerance for training volume, which means you may get more out of your weight training sessions. Run against light resistance, such as with a weighted vest or resistance chute. Don't run with dumbbells -- they'll pull your posture off and change the mechanics of your run.


Training hard won't help if your diet isn't up to par. You also need to eat properly. Consume protein, such as beef, chicken, milk, eggs and fish, to help your body recover from workouts. Your diet also should include essential fatty acids -- found in oily fish like salmon, as well as nuts and seeds -- for hormonal production and regulation. Eat carbohydrates to replace the energy you burn when training. Nutritious examples include fruits, vegetables and whole grains.

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