Cardio Routines

The best cardio routines for fat loss do not include traditional long, slow aerobic workouts. In fact, the fastest way to burn fat with exercise does not use cardio, in my opinion. Instead, you need to use interval training.

Some folks call interval training a cardio routine, but I don't. After all, in my opinion, "cardio" is this dreadful thing that people do on an elliptical machine while reading a magazine and hating every minute.

Plus, research shows that most people who do cardio routines don't lose fat, and in fact, one study from Britain found that cardio caused some people to overeat and actually gain weight.

Try one of the most effective Turbulence Training workouts for FREE!

Enter your name and email to receive your FREE Report.

Be sure to check your "bulk", "junk", or "spam" folders, as emails occasionally get mistakenly filtered.
Your email will NOT be sold or rented. Turbulence Training is a Spam-Free website.

So instead of doing boring cardio, all of my clients used interval training to lose belly fat and transform their bodies.

It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery. Finish each interval workout with stretching for the tight muscle groups only.

However, you can do interval training for fat loss by using kettlebells, jump rope, hill sprints, swimming, running, and yes, even traditional cardio machines. However, I urge you to safely explore alternative methods of interval training as your fitness increases.

Let's look at specific interval training fat burning routines. Please remember to train safe and always check with a doctor before performing high-intensity exercise.

Beginner Interval Training

Do interval training twice per week for 4 weeks - alternating between workout A and workout B. When determining your interval training pace, consider that a normal cardio workout would be rated at a 6/10 level of intensity. So in Interval Workout A, you'd be exercising at a 7/10 intensity level for your interval which would be slightly harder than normal cardio. This helps you get ready for future more intense intervals.

Interval Workout A

Warm-up for 4 minutes getting progressively more intense with time.
Perform an interval by exercising for 30 seconds at a "harder than normal cardio" pace (at a 7/10 level of effort).
Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
Repeat for a total of 6 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
This workout takes approximately 20 minutes.

Interval Workout B

Warm-up for 4 minutes progressing from light to more intense exercise.
Perform an interval by exercising for 60 seconds at a "harder than normal cardio" pace (at a 7/10 level of effort).
Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
Repeat for a total of 4 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
This workout takes approximately 16 minutes.

And now for some Advanced Interval Training workout routines to help you burn fat.

Do interval training three times per week for 4 weeks - alternating between workout A and workout B. When determining your interval training pace, consider that a normal cardio workout would be rated at a 6/10 level of intensity. So in Interval Workout A, you'd be exercising at a 9/10 or 8/10 intensity level for your interval which would be much harder than normal cardio.

I like to tell clients that they should never work at a 10/10 level of intensity - that's not necessary. A 10/10 level would be equal to "running for their lives". So keep it to an 8 or 9 out of 10 intensity level.

Advanced Interval Workout A

Warm-up for 5 minutes getting progressively more intense with time.
Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of effort).
Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
Repeat for a total of 6 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Advanced Interval Workout B

Warm-up for 5 minutes.
Perform an interval by exercising for 60 seconds at a very hard pace (at a subjective 8/10 level of effort).
Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of effort).
Repeat for a total of 6 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

So those are a few interval training workouts to help you burn fat, and you'll find them to be faster and more effective than any cardio routines you've tried before. Please remember to train safe and always check with a doctor before performing high-intensity exercise.

	WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
	MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

Cardio Routines

Related Articles: