Cardio which burns fat

Sure, you can be done with your workout in 4 minutes using Tabata training , or 30 minutes following a Hannah Eden FYR workout , but can you keep it up times a week for months and months, without your other workouts suffering?

If so, well, you're a beast. As elite strength coach Josh Bryant explains, you have many options—everything from lifting Tabatas to barbell complexes to strongman circuits.

Despite what some high-intensity zealots say, low-intensity aerobic exercise is definitely not worthless! It's just less time efficient. Yet to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method. This product is not intended to diagnose, treat, cure, or prevent any disease. View all articles by this author.

A Complete Plan from a Master of Transformation. Kris Gethin took his legendary week transformation protocol and updated it to work better, in 4 weeks less time. Cardio, weights, mindset, nutrition: Gethin covers it all in daily videos that will get you where you want to be—fast. Don't do HIIT fasted! Get the most out of your workout with intra-workout fuel to extend muscle performance during training and give your body what it needs to push harder and train longer.

There are even a load of apps that can help you do HIIT, from simple timers to whole training plans with suggested moves and integrated timekeeping. A HIIT session can be done in the park, gym, a hotel room — anywhere at all. Try a HIIT workout. Intensive exercise creates an oxygen debt as your muscles use oxygen at a quicker rate than you can take it in.

As your body 'pays off' the debt, it increases the rate at which calories are burned, so fat stores are chipped away at during this period of metabolic increase. Are your cardio sessions more dawdle than dash? Save time and get leaner simply by speeding things up. A study published in the International Journal Of Sport Nutrition And Exercise Metabolism assigned two groups of men to do either 30 minutes of steady jogging or two minutes of intensive sprint interval training, three times a week for six weeks.

So hit the track and use that extra 84 minutes a week productively. Sleeping, maybe. Sign up for our daily newsletter Newsletter. Also, the combination of the two results in a higher caloric burn post-workout.

Your body's tight, stiff, and a total mess? Here's how to take care of those rough spots. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. Burn It Up This helps you with the simple philosophy behind fat loss : Burn more calories than you take in.

Run Hungry If you can stomach getting up earlier , do some cardio before your first meal of the day. Post-Cardio Burn Following aerobic exercise, your resting metabolic rate remains elevated for anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the exercise session. Move Outdoors Try your next outdoor run on sand, which is more difficult than running on harder surfaces like cement.

Taper Off Instead of starting slow and building up speed, do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat.

Pre-Workout Cardio Perform five to 10 minutes of cardio before you begin your weight-training sessions.

Post-Workout Cardio If your goal is to lean out , follow your weight training with cardio. News The Complete Mr.