5 Cardio Workouts To Burn Fat

Good Morning,

This morning I have an article for you from Craig Ballantyne of Turbulence Training.

Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.


Cardio Workout #1 to burn fat: Slow cardio

The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?

To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.

In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.

Cardio Workout #2 to Burn Fat: High-intensity cardio

The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.

A better approach is to use interval training. This is the third cardio workout to burn fat.

Cardio Workout #3 to Burn Fat: Interval training cardio

In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.

So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.

Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.

Cardio Workout #4 to burn fat: Tabata Interval cardio

Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.

I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!

Cardio Workout #5 to Burn Fat: Bodyweight circuit cardio

Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.

Whatever you want to call bodyweight cardio, here's how it works.

First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.

After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.

Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!

Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.

Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.

The Turbulence Training Fat Burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.

Interval Training High Octane Fat Loss

High Intensity Interval Training or HIIT has become one of the top picks for fitness trainers and is opening doors to fat loss for people everywhere. Why? Because of the following HIIT is right for EVERYONE! Everyone from the experienced bodybuilder to the post pregnant woman can gain the benefits of HIIT in a short amount of time.


The four major benefits of HIIT are:

Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance

We all seek better workouts and we all look for ways to get the most out of our workout in the shortest amount of time and HIIT can really provide those answers.

High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy.

When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!

Example workout:

Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.

The key step to HIIT is not allowing your body to adapt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless.

You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish and your conditioning level. You can also use any number of exrecises for your training, such as cycling, sprinting, bodyweight exercises, Kettlebells, jump rope, rope climbing, weight training exercises, and more.



The Scientific Research
A study performed by Jeffery W King, of East Tennessee State University, published May 2001 provided the proof HIIT. The study showed that HIIT increases resting metabolic rate for the following 24 hours. This means that not only do HIIT workout increase metaoblism and help burn fat during the workout, but they continue to do so for 24 hours continuing the workout. For the full study follow the link provided below.

See Also

Interval Fat Loss Training for more free workouts and further discussion on the benefits of Interval Training

Interval Training Fast fat Loss Workouts

Fat Loss Workouts That Are Better Than Cardio Exercise

Despite common belief by fitness enthusiasts, cardio workouts are NOT effective for fat loss or losing weight long term.

by Craig Ballantyne, Men's Health Fitness Advisor, Expert Fitness Author

One of the most frustrating sights in the world is watching men and women do the same so-called “fat loss cardio workouts” for months and months without results. It happens more often than it should. In fact, there’s rarely anyone in most gyms who is able to lose weight with long, slow cardio.

Even research from the scientific journal, “Obesity” showed that even when men and women do up to 300 hours of cardio exercise per year, they only lose 4-6 pounds of weight. That just isn’t worth it! No one has time to do 50 hours of cardio in order to lose one pound of weight.

That’s why you need fat loss workouts that are better than cardio. Research and experience proves that interval training (and even high intensity weight training) is better for burning belly fat than long, slow cardio. Plus, interval training workouts are fun, fast, and more enjoyable. You’ll save time, lose more weight, and build a fit, functional body with these fat loss workouts.

Cardio exercise machines are NOT optimal, but if you must...

First, if you are stuck exercising inside a commercial gym for your workout, you can use traditional cardio machines for interval training.

An easy to do interval training program is to do a 5-minute warm-up followed by six intervals of 30-60 seconds of hard exercise, alternated with 60 seconds of easy exercise. Then you cool down for 5 minutes and you’re done. That’s less than half the time that most people spend on machines doing long, slow cardio.

After a warm-up, do a one minute “work interval” where you will exercise harder than normal cardio. After one minute, decrease the intensity all the way down to a cool-down level for one minute. Repeat the hard-easy combo up to 6 times and then finish with a cool down. That is the simplest way to do interval training.

If you normally run at 6 miles per hour on the treadmill for 30 minutes, you can do your first interval workout by running at 7 miles per hour for 1 minute and then walking at 3.5 miles per hour for 2 minutes. That’s a conservative place to start with interval training. You’d repeat that “hard-easy” protocol 6 times in an interval training workout (after a warm-up and followed by a cool-down).

The best cardio machines (if you must use indoor cardio machines) for fast interval training fat loss workouts are the treadmill and stationary cycle. Rowing machines and elliptical (cross-trainers) are ok, but in my experience, the treadmill and bike are best.

Best Alternative Workouts to Traditional Cardio Exercise

Most people enjoy getting out of the gym or doing alternative fat loss interval training workouts (instead of boring cardio workouts inside a stuffy gym). You can use a kettlebell, your bodyweight, a skipping rope, or medicine ball for interval workouts in just a small space in your home or garage. You don’t need to go to a big, fancy, expensive commercial gym to burn fat or get long term weight loss success.

Plus, it’s easier to experiment with different interval training workout programs when you don’t have to deal with intensity settings on cardio machines. After all, it’s next to impossible to do the popular Tabata interval workouts on a treadmill, bike, or elliptical machine.

In the Tabata intervals, you work hard for 20 seconds and then recover for 10 seconds, and you repeat that 8 times. That makes for a fast and effective 4-minute tabata workout, not including warm-up and cool-down. You just can’t do that on a cardio machine, but it works perfectly for kettlebells and medicine ball exercises, as well as bodyweight circuits.

Bodyweight training is the most underappreciated fat loss workout option. Most folks are drawn to fancy equipment, but mostly because the equipment often makes the workout easier. Moving your own bodyweight is tough, and keeps you honest!

In the Turbulence Training bodyweight cardio circuits, you’ll use 6-8 bodyweight exercises, alternating between a lower body exercise and an upper body exercise, before finishing the circuit with a fast total body exercise such as running in place, burpees, or jumps.

In the circuits, you’ll do 6-20 repetitions per exercise depending on your fitness level. Once you complete the circuit, rest for one minute, and then repeat the circuit 1-3 more times. If you are new to bodyweight circuits, just do two total circuits.

The great news is that in most cases, you don’t need a single piece of equipment to do these fat burning bodyweight workouts, so you can do them in a hotel room, your garage, or even in front of the TV.

Now you have lots of fun, fast, effective fat loss workouts that are better than cardio!

Click to learn more about the patented Turbulence Training Fat Loss System of Workouts

Tabata Training: High Intensity Interval Training

Tabata Training: High Intensity Interval Training

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Training Exercise Combo lose unwanted body fat, up your cardio capacity and gain lean muscle.

For those of you who aren't familiar with Tabata Training I will give you a quick once over of what Tabata training is all about.

Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise ( but there are exceptions to every rule).

What you do is you do as many reps as you can in 20 seconds then you rest for 10 seconds and repeat the eventual goal is to do a minimum fo 8 sets. Doesn't sound all that tough right? Think again Tabata training is a tough workout but probably the most effective and time efficent workout for body fat loss and cardio workout there is.

A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout. First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's.

Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.


Start with doing one or two sets of tabata two to three times a week.

Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your twenty seconds while you count your reps or

2 - Have someone time you and count your reps for you. This is the best way so you can pay attention to using proper exercise form especially as you begin to tire.

3 - Get yourself a timer made for Interval and Tabata training

Tabata Style Sumo Deadlift and High Pull Combo

You are going to need a barbell( but a kettlebell, two dumbbelss or a medicine ball can also be used) to do the Sumo Deadlift high Pull.

What we are doing here is 2 different exercises but combinning them as one.

The Sumo Deadlift:
Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.

The High Pull:
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:
Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position and repeat.

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your required reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over. Practice with an empty bar so you get your form down before adding weight.

Interval Training Weight Loss Fitness And Bodybuilding

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Exercise Combo for Weight Loss and Fitness.

For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.

Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.

Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.


A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.

3- Get yourself a fitness timer that you can set for your work interval and rest intervals.

Tabata Style Sumo Deadlift and High Pull Combo.

You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.

The Sumo Deadlift:

Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.

The High Pull:

Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.

A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.


If your not doing Interval Training You should be. Jag252