Burning fat will never occur if your body takes in more calories than it burns. That begs the question: what should you be doing to burn more calories and what specific exercises will burn the most fat and calories?
Ideally you need to set your own personal goals as to how many calories you would like to burn each day or week. Some people work better on a day-by-day basis, while some prefer to set weekly goals. It is recommended that you burn a minimum of 3,500 calories a week, which adds up to about one pound of body fat. It's up to you or your trainer, doctor or nutritionist to set your goals reasonably, but if you want to lose one pound per week, the following exercises could help you to achieve your goal:
Jogging: if you jog at a leisurely pace of 4 to 5 miles per hour, you can burn approximately 500 - 550 calories in an hour.
Running: if you run at a medium pace of 6 – 7 miles per hour, you can burn as many as 875 calories in an hour.
Sprinting: if you maintain running at a high speed of 8 miles per hour or more, you can burn up to 1175 calories in an hour.
Medium Speed Biking: if you ride a bike at a medium pace you can burn off about 700 calories in an hour.
High Speed Biking: riding a bike at a high speed can burn approximately 1125 calories in an hour.
Yoga: simply doing some yoga can burn off 200 calories in an hour. Bikram yoga, which is done in a 105-degree room, can burn off more than twice as many calories in an hour.
Exercise is a personal choice. No one knows your body as well as you do, so the only person that can decide which exercise program will work for you is you. The numbers above, it should also be noted, are based on the metabolism of a person of average height and weight, so your numbers might vary. Weight is a large factor in how much fat you burn since the more you weigh, the harder you will have to work to complete these exercises and the more calories you'll expend to pull them off.
Before beginning any exercise regimen, be sure to consult with your doctor. Plus, if you're new to exercise altogether, consider consulting with an expert, be they a friend or a personal trainer, to ensure you're using the right form and doing your best to avoid injury. Good luck!