High-intensity exercises that elevate heart rate and require maximal efforts, such as sprinting, interval training, and plyometrics, are effective for burning fat quickly. Resistance training exercises that target multiple muscle groups and elevate heart rate, such as circuit training or compound movements like squats or lunges, can also contribute to fat loss. However, it is important to choose exercises that are appropriate for individual fitness level and goals and to incorporate a variety of exercises to prevent injury and plateau.