Fat Burning Cardio Workouts

Three Fat burning workouts follow which have been designed around the latest cardio research and which have been proven to get great results.

For maximum fat burning and time efficiency, use either fat burning workout 1 or fat burning workout 2, which are both high-intensity sessions. Fat Burning workout 3 is a low­intensity program that may be more appropriate for beginners or at certain times when you are easing back for various reasons - e.g. following illness or injury.

For each fat burning program, select the pace or machine resistance according to your individual level of cardiovascular fitness. If you have a heart rate monitor, you can work out the appropriate intensity needed to bring your heart rate to the prescribed level. Alternatively, use the Borg RPE  to ensure you are exercising at the right intensity.

As you adapt to cardio training and your cardiovascular fitness improves, you will need to increase the machine's resistance or your pace to continue gaining benefits. When the exercise feels a little easier, it's time to make it harder again! For example, if you started at level 2 on the stationary bike with an RPE (rating of perceived exertion) of 5 (hard) , you may need to increase to level 3 after a few weeks to elicit the same RPE. Alternatively, keep changing the type of cardio you do to keep your body guessing.

Fat Burning Workout 1 - High-intensity cardio workout (steady state)

This workout is suitable for very well­conditioned weight trainers only. Start with a 5-minute warm-up, then gradually build up your pace or machine resistance until you reach your training zone (75-85% MHR) or an RPE of 6-7. Maintain your intensity in this zone for 20 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5-minute cool-down before stretching out.

Intermediate

Aim to maintain a slightly lower THR of 70-80% MHR or an RPE of 6. Maintain this for 10-15 minutes to start with, and increase your workout time by 1 minute each time you train, until you reach 20 minutes.

Beginners

Do not attempt this workout until you have achieved a good level of cardio fitness using fat burning workout 3 (low-intensity) below.

Fat Burning Workout 2 - High-Intensity Cardio Workout (interval)

This fat burning workout is suitable for very well­ conditioned weight trainers only and is the most efficient way to burn fat. Start with a 5-minute warm-up, then perform 9 sets of 2-minute intervals. Adjust your pace or machine resistance to reach your training zone (80-90% MHR) or an RPE of 8-9 for 1 minute, followed by 2 or 1 minute at 60% MHR or an RPE of 4. Gradually reduce your pace or resistance for a 5-minute cool-down before stretching out.

Intermediate

Monitor your intensity using RPE instead of % MHR, and perform moderately intense intervals at an RPE of 6-8. Begin with 3 or 4 sets of 3-minute intervals to start with, and each week add one more 3-minute interval until you can perform 7 sets.

Beginners

Do not perform this fat burning workout until you have achieved a good level of cardio fitness using fat burning workout 3 (low-intensity) below.

Fat Burning Workout 3 - Low-Intensity cardio Workout

This workout is suitable for beginners, intermediate and well-conditioned weight trainers. Start with a 5-minute warm-up, then gradually build up your pace or machine resistance until you reach your training zone (50-60% MHR) or an RPE of 3 (moderate). Maintain your intensity in this zone for 30-50 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5-minute cool-down.

Beginners

Monitor your intensity using RPE instead of % MHR. Perform the 5-minute warm-up and cool-down, but only do 10 minutes within your training zone at an RPE of 3. Each time you work out, increase your training time by 1-2 minutes until you reach 30-50 minutes.