Want a Lean Body? Do Intense Cardio
Workouts 3-4 Times a Week

Intense cardio workouts can have a tremendous impact on your fat-loss goals. Intense cardio increases your metabolic rate so that not only do you burn calories whilst exercising, but for the rest of the day you will burn off more calories as well, says Mario van Biljon in an article “9 steps to nutrition for a lean body.”

You should put maximum effort into your cardio. Do 20-30 minutes of cardio 3-4 days a week. Warm up for 5 minutes, then do 10-20 minutes at a high intensity (really challenge yourself) and then cool down for the last 5 minutes.

Doing cardio for the sake of doing it will not burn fat. Going for a leisurely walk or riding a stationery bike while relaxingly reading the paper will not burn much fat, says Van Biljon.