5 forms of cardio for fast fat loss

5 Forms Of Cardio For Fast Fat Loss

Serious trainees will do a cardio workout at least a couple of times a week. Anyone with little more experience knows that cardio is necessary for keeping you healthy and maintaining low body fat,  so you can show the result of years of hard work and lifting weights. Those that do cardio regularly also know how boring cardio can be sometimes. So read on if you like to remodel your cardio workout, make it shorter and more effective at the same time.

The first thing we should look at are the five available types of cardio. These include low intensity cardio , interval training, fartlek training, circuit training and cross training.


1. Low intensity cardio

Low intensity cardio workout is also known as persistent with low or moderate intensity. It includes a training session with the same load over a longer period of time – usually 20 to 60 minutes – without any interruption. Jogging on the treadmill or in the park is a perfect example of low intensity cardio training. This type of training is a good option for individuals at any fitness level, which means it’s safe for anyone that wants to start with exercise.


2. Interval Training

Note that you already need to be in good physical shape to start this form of training. Interval training includes a high intensity interval for a short period of time, followed by a recovery phase with low intensity. This type of training is an excellent option if you are quickly bored with low intensity cardio training and if you like constant changes in intensity during the workout. An example would be sprinting for 15 seconds followed by slow jogging for 2-3 minutes to rest.

Since this type of training raises heart rate trough the roof, the length of the workout should be just 15-20 minutes.


3. Fartlek Training

Fartlek training is very similar to interval training, with the main difference of being less structured. It is very demanding and therefore more suitable for advanced trainees. The load varies between  high speed, high intensity, anaerobic exercise and recovery periods.


4. Super Circuit Training

Super circuit training, also known as a combination of circuit training and cardio training, includes short periods of anaerobic exercise, such as weight training, alternated with some form of cardio. An example would be 3 minutes on an elliptical trainer, followed by one minute squats, followed by 3 minutes on the treadmill, followed by 1 minute leg presses, etc. This is a great way to train if you have only a short period of time available. It can be also done by athletes at any fitness level.


5. Cross-Training

Cross training involves alternating cardio equipment within different time periods. The most form of cross cardio is probably the triathlon where you switch three forms of cardio in a given time frame (swimming,biking and running) . It can also be done in the gym by switching different cardio machines. An example would be 10 minutes on the treadmill, followed by 10 minutes on the static bike, followed by 10 minutes on the elliptical trainer.

Frequency, duration and intensity

Apart from the different types of cardio you should also pay attention on frequency, duration and intensity of the workouts. The American College of Sports Medicine recommends a minimum of 3 to 5 workouts per week with a duration of 20 to 60 minutes in 55/65 to 90% of individual maximum heart rate. Of course these numbers can vary fom person to person, depending on his/hers fitness level and final goal.

Sometimes people ask me : “What is the best form of cardio?” – The best form of cardio is the one that is most fun to you an the one that you do most consistently.

Now that you know the details, you’re ready to see the workout. Below is a sample training program that you can either use as it is, or remodel it according to your specific needs:


Example cardio program


Day 1: interval training

– warm up for 5 minutes (light jogging and stretches)
– 15 second sprints alternating with 2 minutes of jogging.
– Total time: 20 minutes

Day 2: Low intensity cardio on the treadmill or outdoors

-Jogging for 45 minutes

Day 3: A Basketball Game

– A basketball game of 45 minutes

Day 4: Fartlek Training

– warm up for 5 minutes (light jogging and stretches)
– 5 X 100 meter sprints, alternating with recovery periods of jogging and walking

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