Cardio Training

Cardio exercise, by its nature, can get repetitive and boring. Avoid boredom by mixing it up and keeping sessions short. This will also help you burn more fat and spare your precious muscle mass.


The more intense your workout, the more calories and fat you will burn during and after your workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after a tough workout.

This weekend, use running and jumping jacks cardio intervals to burn more fat.

Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio and jumps) is superior to aerobic exercise for fat loss and heart health.

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints).

Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast).

Plyometric exercises (jumps) are great fat burners but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

Total workout time is 30 minutes. Do the workout this way:

--Running intervals, 10 minutes. Rotation: 30 seconds fast, 1 minute walking

--Rest 5 minutes

--Jumping Jacks, 10 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Running intervals, 10 minutes. Rotation: 30 seconds fast, 1 minute walking

Finished!

Take home lesson: make your cardio workouts fun and challenging! Don't do something you hate. Find exercises you enjoy.

Download your FREE 10-Minute Fat Burning Workouts now and take them with you. There are strength and cardio workouts in the e-book.

Mark Dilworth, BA, PES
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