Fat Burning Cardio

by James Kerrison on April 23, 2009

Forget cardio. Well at least forget cardio in it’s usual form. Unless your goal is to get better at riding a stationary bike, or running on a treadmill then you had better ditch the idea that this will help you burn fat.

To get the maximum amount of fat burning happening you want to recruit a lot more muscles, build fatigue and be working hard enough to question why you are doing it at all. By using high intensity intervals the goal is to get your heart rate up around or over 90% of your maximum. A typical session should last at most 30 minutes. You want to get in, go hard and go home. No messing around.
Instead of just going for a run next time you have a cardio day scheduled, try the following workout.
All you need is a few dumbells or kettlebells, a treadmill (running outside would be better) and the desire to work hard.

For Time :  Maximum number of rounds in 30 minutes

Run 250 metres
10 One-arm dumbbell/kettlebell swings (each arm)  Hard – 10kg, Easy – 6kg
Run 250 metres
50 Mountain Climbers (25 each side)
Run 250 metres
10 One-arm Alternating dumbbell/kettlebell clean (each arm) Hard -20kg, Easy – 10kg
Run 250 metres
50 Bodyweight Squats

Rest as much as you need to but as little as possible.

This fat burning workout will get you using all your big muscles which will get your heart rate sky high, burning so many more calories than a normal cardio session.

It is important to fully recover between session like this. With this in mind I would recommend that you did no more than two of these sessions per week.

Also, make sure that you have your food and nutrition in order. You can learn more here.

Post your results below.

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