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The best exercises to burn fat are cardiovascular exercises. Running, jogging and biking work the heart and lungs and tone the legs, thighs and buttocks in addition to burning hundreds of calories per hour.
To burn off 1 pound of fat, you need to burn 3500 calories. Therefore, by deducting 500 calories from your calorie intake per day, you can burn off 1 pound of fat in 1 week (500 x 7 = 3500). This method is equally effective if we want to gain muscle, too. We need to add 500 calories to our diet to create a surplus, which enables us to build muscle.