3 Legit Cardio Exercises for Fat Loss

3 Legit Cardio Exercises for Fat Loss

3 Legit Cardio Exercises for Fat Loss

Sick of using the same cardio training exercises day-in and day-out, and seeing little results?

Things are about to change.

It’s time for me to introduce you to the world of high-intensity (anaerobic) cardio. This means, no more 60-minute aerobic routines that put you to sleep and produce minimal results.

I’m going to explain three exercises that will allow your cardio workouts to be efficient, explosive, and most importantly, effective.

Because of the high-intensity level of these exercises, you will only need to perform about 2-4 sessions a week depending on your level of cardiovascular development. And for maximum fat loss results, you should consider using a combination of weightlifting and high-intensity cardio.

You must remember that muscle is the ultimate defense against fat, and this is what separates anaerobic from aerobic cardio techniques. Anaerobic exercises will actually help you build lean muscle, while aerobic workouts will actually deteriorate muscle mass.

For long-term results with your cardio, you must use high-intensity anaerobic training.

Let’s get started.

1. Sprint Training

When it comes to high-intensity, sprints are at the top of the list. This explosive exercise will incinerate fat, and help you build lean muscle in the quads, glutes, hamstrings, and core.

If you still don’t believe me, just go ahead and examine a professional sprinter. The physicality of these athletes is truly remarkable.

For sprints, it is key that you never sprint further than 60 yards. A sprint lasting longer than 60 yards will significantly decrease the intensity level, your running form, and could force your body into an aerobic state.

Here is a sample beginners sprint routine you can use:

  • 60 yard sprints – (x3) w/ 1-minute of rest
  • 40 yard sprints – (x3) w/ 45 seconds of rest
  • 20 yard sprints – (x4) w/ 30 seconds of rest

2. Plyometrics

Ever seen those crazy people jumping up and down onto a platform? Believe it or not, those crazy people are performing one of the best cardio training techniques there is. Plyometrics are an excellent way to decrease fat, build lean muscle, strengthen fast twitch muscle fibers, and improve athleticism.

These exercises are explosive, high-intensity, and will challenge your body to the fullest. The best part is that a plyometric routine will only take about 30 minutes to complete, and you will burn a massive amount of calories.

Some of the best plyo exercises include depth jumps, side-to-side box jumps, weighted explosions, platform jumps, and horizontal explosions.

3. Suicides

This cardio exercise is a favorite among basketball players, and for good reason. First, examine the physique of a basketball player. They are muscular, lean, and have very little body fat. This is a direct result of their conditioning techniques.

Suicides are the most commonly used exercises to improve a basketball player’s anaerobic and aerobic endurance.

But guess what…? ANYONE can use this highly effective exercise. If you’re trying to lose weight fast, then suicides should be one of your tactics.

You can perform the workout anywhere, but on a basketball court is preferable.

How to perform suicides:

  • Sprint to the free throw line and back
  • Sprint to half court and back
  • Sprint to the opposite free throw line and back
  • Sprint full court and back
  • Take one-minute rest and repeat

That’s the equivalent of ONE suicide. Yeah… this exercise is no joke, but can do wonders for your training. Once you can perform about 3-4 of these in a row, you will have achieved a very high level of cardiovascular endurance.

To Conclude
These are only three of the many high-intensity cardio exercises you can start using to improve your body, and see the long-lasting results you deserve. The only thing left for you to do is TAKE ACTION.

Nathan is the owner and editor of the Cardio Training Freak. If you’re looking for more advanced cardio techniques, be sure to check us out at www.cardiotrainingfreak.com.

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