Cardio Routines To Burn Fat Fast

by Jeff on November 3, 2010

Cardio can help you lose fat and improve endurance. But did you know that conventional cardio routines are horribly ineffective? I’m going to teach you a cardio routine that is far more effective. This routine takes less time AND produces significantly better results.

It’s called HIIT, which stands for High Intensity Interval Training. Just twenty minutes of HIIT produces much better results than 60 minutes of conventional cardio. One of the reasons is because HIIT helps your body produce more fat burning hormones (HGH).

You have three types of muscle fibers:

  1. Slow Twitch
  2. Fast Twitch
  3. Super Fast Twitch

One way to increase your body’s production of HGH is is to work out your super fast twitch muscles. HIIT will engage your super-fast twitch muscles, causing your body to produce more HGH. You can apply HIIT to any form of cardio, but I suggest that you start off on a recumbent bike to get used to it.

Here is how you do it:

  1. Warm up for 3-5 minutes on a fast power walk speed
  2. Increase speed to a fast jog for the next 30 seconds
  3. Go all out for the next 15 seconds
  4. Reduce speed to the original fast power walk speed.
  5. Steps 2 through 4 make up 1 interval. Repeat 7 more times for 8 intervals in total.

Here is a video demonstration to show you how to do this:

Do this twice a week to prevent overtraining. I like to do my HIIT on Tuesdays and Saturdays. This unconventional method of doing cardio may conflict with everything you know about exercise, but the results it produces speaks for itself.

Here are some more reasons for you to switch over from conventional cardio routines to HIIT:

  • With conventional cardio routines, your body stops burning excess calories when you stop the cardio. With HIIT, your body will continue to burn excess calories for the next 8 hours!
  • You build more endurance FASTER with HIIT
  • Increasing your body’s HGH will not only help you burn more fat, but it also slows down aging.
  • 20 minutes of HIIT produces more results than 60 minutes of conventional cardio routines. This means you’re saving at least 40 minutes per session.
  • Ever notice how sprinters have awesome abs? They got it from sprinting, not from doing sit-ups or crunches.
  • HIIT reduces hunger. Less calories taken in = more fatloss.

I recommend that you do this first thing in the morning. Your body will burn way more fat this way. The reason for this is because later during the day, the foods you eat will be stored by the muscles as glucose. This acts as fuel for the muscles.

When you first wake up, your body has been in a fasted state for hours from your night’s sleep. Doing cardio at this time will cause your body to burn the stored up fat as energy instead.

Do The 4 Minute Version If You Are Short On Time

Believe it or not, the original HIIT only takes 4 minutes…but it’s a lot more intense. To learn more about it, visit my post on Cardio For Weight Loss (In 4 Minutes).

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