How to Burn Fat Fast for Teens

Teens who are overweight or obese can reap benefits -- such as reduced disease risks and increased self-confidence -- by burning excess body fat. The Centers for Disease Control and Prevention suggests that teens with body mass indexes in the 85th percentile and above are classified as overweight or obese. Use a BMI percentile calculator for teens to determine your teenager’s BMI. Although rapid fat loss may seem desirable, a slow, gradual loss is safest for teens.

Endurance Exercises

A 2009 study published in “The Ochsner Journal” reports that the human body starts to burn body fat as fuel after 30 minutes of cardiovascular exercise. Therefore, if your teen has excess body fat, encourage him to participate in cardiovascular endurance exercises daily -- such as jogging, walking, swimming, biking or playing team sports -- and choose something he enjoys doing. The "2008 Physical Activity Guidelines for Americans" suggests teens complete about 60 minutes -- or more -- of moderate- or vigorous-intensity aerobic exercise each day.

Interval Training

Interval training -- which is alternating high-intensity endurance exercise with lower-intensity periods of recovery -- helps burn body fat, according to 2011 review in the “Journal of Obesity.” The "2008 Physical Activity Guidelines for Americans" recommends that teenagers engage in vigorous-intensity exercises at least three days weekly. Examples of high-intensity interval training include alternating fast running with jogging, alternating the crawl or butterfly swim strokes with a lower-intensity backstroke or participating in high-intensity team sports, such as football, basketball or soccer.

Resistance Workouts

Muscle-strengthening exercises boost lean muscle mass and can help reduce body fat -- especially when combined with regular cardiovascular exercise and a healthy diet. The "2008 Physical Activity Guidelines for Americans" suggests teens participate in muscle-strengthening exercises at least three days weekly. These may include light weightlifting exercises, using resistance bands or using your teen’s own body weight as resistance -- such as push-ups, pull-ups, triceps dips and sit-ups.

Dietary Considerations

Getting plenty of protein and fiber can help your teen get rid of unwanted body fat. Protein increases the body’s energy expenditure, according to a 2009 study published in the “Journal of Nutrition.” Protein-rich foods include lean meats, eggs, seafood, poultry, low-fat dairy foods and soy products. Legumes, seeds and nuts are high in protein as well but also rich in dietary fiber, another nutrient that aids in healthy weight management.