Cardio Training

Burn more fat by adding higher intensity to your workouts!


Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.

Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn.

Here are 3 high intensity workout tips to burn more fat:

1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.

These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.

One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.

According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!

So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.

Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.

One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.

An example would be a grouping of walking lunges, side lunges and transverse lunges.

Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.

3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.

Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.

Add intensity, challenge yourself more and watch the fat melt away!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!