4 Different Cardio Routines For Fat Loss

Choosing The Right Cardio Routines For Fat Loss

Lets face it, most Cardio Routines are boring and rarely do you see results. There is nothing more frustrating than doing hours of cardiovascular exercise that doesn’t give you any benefits. So why do people continue to stick with their same old boring cardio routines that doesn’t produce results?

The answer is simple… They’re afraid of getting out their comfort zone. If you are not willing to change the cardio routines to something more challenging, your body will not change.

4 Cardio Routines To Promote Fat Loss

Whether you love or hate doing cardio, we all want to see results at the end of the workout. To help, I have selected 4 different types of cardio routines that will help with fat loss.

Cardio Routines #1 – Intermittent Cardio With Weight Training

Performing cardiovascular exercise in between sets of weight training is very challenging to do physically and will melt away the fat. The focus should not be so much on building muscle mass with these kinds of cardio routines, but rather using the combination of both weight training and cardiovascular exercise to take fat loss to another level.

Intermittent Cardio Routines With Weight Training – The Workout

Here is an example of how to blend both cardio and weight training in your cardio routines…

Start out with some sort of warm up. This could be a 10 minute light jog on the treadmill or stationary bike.
Do a 20 minute chest workout. Keeping the intensity high and the weights heavy enough to perform 10 to 12 reps per set. Maintain a rest of 60 seconds or less between the sets.
Go back to the cardiovascular exercise for another 10 minutes. Try to keep the intensity of the cardio high enough to maintain your elevated heart rate but not too intense where you will not have enough energy to finish the rest of the workout.
Go back to the weight training and perform your triceps workout for 20 minutes. By now you should be really feeling exhausted and out of breath.
Finish up the cardio routines by ending with a light cool down exercise, such as a brisk walk or body weight lunges for the final 10 minutes.

Cardio Routines #2 – Mixing Up The Intensity

Changing the intensity level during your workout will help burn more fat. There are many different ways you can go about doing this.

One of the most effective methods is to raise the intensity as high as you possibly can for as long as you can… then rest until you can duplicate that same high level of intensity.

This cardio routines is not meant for long duration. Keep the total workout time around 10 to 20 minutes.

Cardio Routines #3 – Manipulating The Aerobic And Anaerobic Threshold

Before you can start manipulating the aerobic and anaerobic thresholds, you must first learn how to recognize those physical states. A great way to determine whether your in a aerobic or anaerobic state is a method called the “Talk Test”.

To perform in a aerobic conditioning state during your cardio routines, slowly increase your intensity until you come just below the point where speech becomes difficult. You can still carry out a conversation but you are breathing heavier. You will also want to keep this level of intensity during the entire duration of your workout.

To perform in a anaerobic conditioning state for your cardio routines, increase your intensity until you go past the point where speech becomes difficult. You will not be able to complete a full sentence because you are out of breath. A duration of this level of intensity for one or two minutes mixed with lower bouts of intensity is great for a interval workout.

For this particular cardio routines, you can change the type of conditioning and manipulate how the body burns calories.

Cardio Routines #4 – Using Weights As Your Cardio

One of the best cardio routines around is circuit training with weights. Going from one weight lifting exercise to another with little to no rest in between will melt the fat off your body.

Pick 3 to 6 different weight lifting exercises and perform them back to back. An example of this would look like this…

Deadlift – 20 reps
Bench Press – 20 reps
Squats- 20 reps
Bent Over Rows – 20 reps
Forward Lunges – 20 reps

Alternating from upper body to lower body will give the muscle groups time to rest before being hit again. Pick a weight that you can perform 20 reps with and rest 1 to 2 minutes between sets. Continue this circuit routine for about 20 minutes and you will see great results.