Take your time and ENJOY your workout!

If you are looking to burn fat, build muscle, or do both you need to perform exercises slowly. Now, I'm not saying that you should take 30 seconds to do one rep, but but should take from 3-5 seconds to perform each repetition of any exercise. The time it takes your muscles to perform an exercise is called "time under tension", and increasing this will also increase the amount of muscle you build as well as the fat you are burning.