Cardio Workouts - Exercises For Serious Fat Loss
of the most effective combos for some serious fat loss is circuit
training along side interval training. The following gives you a
program to make you sweat out a blast of fat within 45 minutes!
You should know your Maximum Heart Rate and your correct training
zone to know if you are training at the right pace. You can easily
find your Target Heart Rate (thr) with this simple method. Subtract
your age from 220 (226 for women) to calculate your Maximum Heart
Rate (mhr). Find your training zone below and multiply that number
times your maximum rate.
- Healthy Heart Zone (Warm up) 50-60% of maximum heart
- Fitness Zone (Fat Burning) 60-70% of maximum heart rate
- Aerobic Zone (Endurance Training) 70-80% of maximum heart
- Anaerobic Zone (Performance Training) 80-90% of maximum
- Red Line (Maximum Effort) 90-100% of maximum heart rate
Here is a sample of a 35 year old male who is working out in a
training zone for fat burning (70%):
- 220 - 35 = 185
- 185 X .70 (70%) = 129.5 beats per minute
Strict form for this training is a must in order to maximize gains
and prevent injury. Before you begin make sure you have a towel
on hand, some water and really good cross trainer type sneakers
Follow the below with no rest in between until it says so, then
repeat for one more round!
These may seem menial but I DARE you to try it, I guarantee you
will get your butt beat!
- 20 pushups
- 20 walking lunges per leg
- 10 burpees
- Skip rope for 1 minute
- 20 bicep curls
- 50 Ab crunches on ball
- 20 Tricep Dips
- 25 Jumping Jax
- 10 deadlifts, stiff legged
- 20 Front Delt Raises
- Stair stepping for 2 minutes
- Rest for 5-7 minutes while stretched in muscle worked for 10
seconds remembering to stretch each side.
Sometimes we forget that it only takes a few simple exercises to
get to our goals and that we can work with what we have. A gym is
excellent but how about those who do not go to a gym for whatever
reason? Something like this can be done at home as well. What if
you did not feel like going to the gym because of weather or time
constraints? This program eliminates excuses and keeps you on your
Water helps to get that fat out of your system so sipping throughout
your workout is hugely advantageous and recommended.
This workout is well complimented by doing it 2 times per week
with 2-3 extra days of 20+ minutes cardio work on a cross trainer
or jogging. The stretching portion will help you recover for your
next round as well as helping eliminate lactic acid build up which
can cause delayed onset muscle soreness.