When fat blasting is the goal, some cardio exercises give you way more bang for your buck. Most people subscribe to the myth longer is better, and that they’ll burn more fat that way. That is only partly true…if you workout longer, yes you’ll burn more fat than a short workout, but those longer workouts need to be coupled with intensity. These tips will get you there, and FAST.
Most doctors and exercise specialists recommend that ALL people get 30 minutes of a cardiovascular workout each day, at least three days a week. Your choice depends on what your goals are. Varying your workouts between long/easy workouts and hard/fast workouts during each gym session, and incorporating cardio blasts with every strength session, should help you meet your goals much quicker. Adjusting your cardio routine between 3 and 5 days (or more!) per week will certainly deliver a wallop of fat burn.
What to Do
There are a variety of exercises that will pack the biggest punch when you’re looking for fat blasting cardio. While some are more sustainable than others, give them all a try – just once – and you may find that you can do more than you thought you could!
Incorporate sprints as part of your hard and fast workout (see below) or add them as your cardio blast. Try short sprints or “suicides”, or sprinting 10 or so yards, turning back to the start line, sprinting 20 yards then turning back again, etc. Rest for 30 seconds to a minute by slowing to an easy jog or a quick walking pace.
Cheap, easy, and so convenient. It can be done anywhere, so the only thing wrong with it is that your standard “I don’t have time to work out” excuse just flew out the window. Jumping rope burns 160 calories in just 15 minutes! Amazing!
Spinning / Biking
Either hop on the schwynn outside or on the stationary at the gym. Either way, either form of bicycling burns 224 calories in 30 minutes., as long as you maintain an intense 14-16 mile an hour pace.
This total body workout is the way to go…no sweat! Some strokes burn 400 calories in just 30 minutes.
Also cheap and easy! With nothing but a pair of running shoes, you can sizzle about 300 calories in 30 minutes.
Elliptical Trainer or Cross Country Skiing (machine or outdoors)
These common gym machines burn up 300 calories in 30 minutes as well.
This low intensity exercise only burns 180 calories in 30 minutes, leaving a bit to be desired. Plan to add in intervals (hills, jogging, sprints) to increase the calorie burn.
These “turbo blasts” are extremely difficult to sustain for a long period. They are great to add in between each set of weights during your strength workouts, for some serious calorie burn. Each one burns around 8 calories per minute
- Hop overs on a bench: Stand on the left side of a bench (for bench press etc) and place right foot on the bench. Use the right foot to power over the bench, landing with your right foot on the floor and the left foot on the bench. Switch back, repeating the move, but pushing up with your left foot, before landing with left foot on the floor and right foot on the bench.
- Jumping Jacks: Elementary school P.E. makes a comeback! Do as many as you can for one or two minutes between sets.
- Box jumps: Jump up on a stair, exercise step, bench or plio box. Jump with both feet, landing in a squat, then pushing up to standing. Jump back down, and repeat as many as you can in a minute. Complete 30 seconds, rest for 15, then do another 30 seconds if need be.
Your last step, now, is to do your measurements and take your “before” photo. You’ll be taking your “after” one before you know it!