Looking to burn fat and keep your muscles? If you’re bored with your current cardio routine which includes a long, steady, easy-to-moderate pace on the elliptical, treadmill, or even the bike, and you feel you’ve hit a plateau then it’s time to spice things up a bit!
The next time you hop on the treadmill, try this:
- Interval. Jog for 1 minute and sprint for 30 seconds. Repeat this 10 times. Want something more challenging? Set your incline to 3%. Still not hard enough for you? Sprint for 1 minute instead of 30 seconds or increase your incline – or, do both.
- Performing cardio this way will help you burn more calories and continue burning calories even after you’re done exercising. If you get bored with one machine, try this: Mix It Up. Jog and sprint on a treadmill for 10 minutes then get on the elliptical and do the same. Finish off your session with a 10- to 15-minute moderate pace on the StepMill.
- Interval + Plyometrics. At 1% incline jog for 2 minutes, sprint for 30 seconds, and jog for 1 minute. Hop off and perform 10 jump squats. Increase the incline to 3% and jog for another 2 minutes, sprint for 30 seconds, and jog for 1 minute. Hop off and perform 10 jump lunges on each leg. Increase the incline to 5%, jog for 2 minutes, sprint for 30 seconds, and run for 1 minute. Hop off and perform 20 pop squats. Increase the incline to 9%, jog for 2 minutes, sprint for 30 seconds, and run for 1 minute. Hop off and perform 20 jumping jacks. Keep the incline at 9% and jog for 10 minutes.
- Using an exercise bike: An upright or recumbent exercise bike is a great choice for cardio workout especially for beginners. Similarly like using treadmill or elliptical trainer, you will get all the cardio benefits and more. Exercise bikes are also great for weight loss and maintaining your body features. When you use exercise bike for 30 minutes or more, your lower body muscles get strengthen. You can check out some top exercise bikes of 2019 here.
Make sure you’re getting in a solid stretch and warm-up before and a good cool-down and stretch after. Pair this with proper nutrition and hydration and you’ll be on your way to looking fit and trim in no time! If you’re a newbie, work your way up to these challenges. Start with half the time and half the intensity and increase it every time you are in the gym.
What’s your favorite cardio? Share with me in the comment engine below!
Fasted Morning Walks
When you wake up in the morning, make sure you don’t eat any calories (stay fasted). Drink a cup of black coffee, a cup of tea (no cream or sugar), or pop a caffeine / fat burning pill. Then go for a 1 hour walk (don’t run – keeping BPM in the fat burning zone).
Do this as many mornings as you can per week. Don’t change anything else about your daily routine (don’t eat any more calories each day).
WHY FASTED WALK?
Your body goes into ketosis at night (burning fat for energy). Fasted walking after you wake up helps extend and intensifies this fat burning session.
WHY DRINK BLACK COFFEE OR UNSWEETENED TEA?
Both those drinks have caffeine and caffeine have been shown to increase fat burning. You don’t want to consume cream and sugar since it’ll defeat the purpose of your fat burning walk.
WHY NOT RUN?
Fasted high intensity workout will burn muscles in addition to fat, and you don’t want to burn those.