Motivational speaker and peak performance expert Denis Waitley once said, “Time is the most precious element of human existence. The successful person knows how to put energy into time and how to draw success from time.”

The quote provides a secret formula for burning fat: We must use time to our advantage. I’m a big believer in setting short-term goals. I like long-term goals as well, but there’s something magical about a short time frame. It allows for maximum mental and physical focus.

If you think time and goals aren’t critical to your success, then think of the moments when you’ve heard people make general comments such as, “I’m going on a diet,” “I’m going to start working out” or “I’m going to lose weight.” These are all generic declarations with no time frame and no specific goal. The result: failure.

If you’re focused you’ll succeed. The problem with longer-term goals is that the longer time frame makes it difficult to achieve the goal. Motivation waivers, stress sabotages your efforts and... well, life happens. However, if you want to see fat burn off your thighs, butt and everywhere else, then a short-term goal is your best strategy.

I frequently provide eDiets members 30-day goals. We set one or two goals, no more than that. Again, we use time to our advantage.

I’m providing a four-week goal, which includes a cardio fat-blasting workout to help you to achieve some quick results.

It’s not possible to provide an exact solution for thousands of people who read this, but this plan will get you going in the right direction. If you abide by the formula, you can lose 6-7 pounds of fat in 30 days. Results will vary based on several factors, not the least of which is compliance.

All you need to do is replace your current cardio workout with the one I’m providing. Your precise nutritional/caloric deficit is already taken care of by us. In fact, you have the hardest part out of the way.

Now it’s time for the workout.

One fundamental problem with cardiovascular exercise for many people is that they never change their routine. I know people who’ve performed the same treadmill workout at the same intensity levels for the last two years. That’s fine if you’re looking for healthy maintenance, but it’s ineffective if you want to burn fat.

Most people tend to do the same workout day in and day out and many end up giving up because they get psychologically burned out. It’s sort of like eating a cheeseburger -- you may love burgers and it may be your favorite cheat food, but if you had to eat it every day for a year, I guarantee it would make the bottom of your favorite food list.