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Fat burning cardio

What Is The Best Cardio Workout For Burning Fat?

Don’t waste your time when you do cardio. Melt fat faster with the best tips from BodySpace members!

We asked our BodySpace forum members what type of cardio works best when they want to melt fat. According to our fit fam, the best cardio isn’t running—it’s high intensity interval training (HIIT). Here are the top protocols from our community.

The Best Cardio Exercises for Fat Burning

All the winners agree that High Intensity Interval Training (HIIT) is the best way to lose fat. There are a lot of different ways to do HIIT. Here are their picks.

  1. Running: Whether on the track or the treadmill, sprinting is one of the toughest forms of cardio. Alternate sprinting with jogging or walking.
  2. Jumping: Jumping is an effective way to raise your heart rate, and it doesn’t take much space or gear. Use a jump rope, or jump on and off a box or step.
  3. Swimming: If you tend to get hot working out, swimming is a great alternative. It also works your whole body and is low-impact.
  4. Cycling: You can get a great workout on either a stationary, recumbent, or “real” bicycle. Try hill repeats for your intervals: make the gear harder and stand up out of the saddle (just not on a recumbent).
  5. Elliptical Machine: Like swimming, the elliptical is another great form of low-impact cardio. It’s easy on your joints, but it’s a hard workout.

First Place: 30/30 Intervals by redhawk76

What is the best cardio workout for burning fat?

For quite a while it was accepted that low-intensity cardio was the best for burning fat. According to studies this method burned calories primarily from fat. This has recently been disproved, as a new and exciting way to perform cardio has arisen.

The best cardio for burning off that stubborn fat will have you in the gym less time than you’d expect. This cardio is called High Intensity Interval Training (HIIT). The concept is pretty simple: You transition from low or moderate intensity intervals to very high-intensity intervals.

If you judge by the readout on any given exercise machine, you might assume that going at a low intensity for 30-45 minutes would burn more calories than 15 minutes or less utilizing HIIT. This is not true, however, as many of the calories you burn from HIIT come after you leave the gym.

Only 15 minutes may seem too good to be true to lose weight, but it is not. However, you must keep in mind this is no walk in the park. This is very demanding, but extremely rewarding and time-saving. HIIT will support your metabolism so that you are burning calories later in the day. You will burn fat if calories out exceed calories in, and you will expend more calories by choosing HIIT.

HIIT can be performed on many different exercise machines, as well as outside or on the track. In all situations, make sure to warm up for about 3-5 minutes. Once you are ready to go, you will begin your intervals.

As a beginner, start with 30 seconds at a moderate pace, or approximately 50 percent maximum effort, then go as hard as you can for 30 seconds, and repeat both steps. If you’re on an exercise machine other than the treadmill, make sure to rev up the intensity level so that it is challenging for you.

Complete a total of 5-8 intervals your first time. You will find it more difficult than it sounds. Once you are spent, take another 3-5 minutes to cool down. That’s all you have to do. Only 5-8 minutes of actual working sets, and you are on your way to shedding some serious fat.

If not done on an exercise machine, you can still apply the same concept. Simply run, jump, swim, or anything you desire, at the intervals proposed above.

Second Place: 15 Minutes Of Pain by LJ57

What is the best cardio workout for burning fat?

The best cardio workout for burning fat is one of high intensity that gets the job done in as little time as possible. High intensity usually means that your cardio workout will involve working at about 75 percent or greater of your maximum heart rate.

A major benefit of high-intensity cardio is that you can burn more fat in a shorter amount of time and minimize catabolism that can result from too much cardio.

Another important aspect of creating the best cardio workout is ensuring that it does not become boring. Since you will be performing cardio for a much shorter period of time than if you were following a low-intensity protocol, the boredom factor should be significantly lessened.

In addition, you can eradicate boredom by using a variety of machines in your workout. For example, you can switch between the treadmill, elliptical machine, and recumbent or stationary bike during one cardio workout.

Your high-intensity interval workout should only be needs to be about 15-20 minutes, max. Brief high-intensity periods will be punctuated with moderate-intensity periods throughout the workout. Personally, I like to do rounds of 30 seconds of work, followed by 1 minute of rest.

Before you get intense, though, spend a minute or two getting warmed up by working at a low-intensity pace. Once you feel thoroughly warmed up you should increase the intensity of cardio to about 75 percent of your maximum heart rate for about 30 seconds before returning to a moderate pace for about a minute.

If you are using a treadmill, you will sprint for those 30 seconds. If you are on a cycling machine you will cycle vigorously during that time. You can adapt the way you increase intensity for whatever cardio exercise you choose. Whichever you choose, you will work at high-intensity levels for 30 seconds before returning to a slower pace for about a minute.

Take a few minutes before ending your workout to cool down. Just as you warmed up for a couple of minutes before increasing intensity, you should also spend a couple of minutes preparing to complete your workout. The cool-down is just as important as warming up as it helps to promote recovery and decrease soreness.

As for frequency, it is best to limit these intense cardio sessions to no more than 3-4 times per week. The majority of people seem to subscribe to the “more is better” philosophy of cardio and end up devoting 6-7 days to it. This is an excessive amount of cardio regardless of what intensity level it is performed at.

Third Place: The Cardio Finisher by VeinMania

What is the best cardio workout for burning fat?

Many people think that you need to be in the “fat-burning zone” (70-80 percent max heart rate, or MHR) to shed that excess fat. But I am a firm believer that HIIT will help burn off the extra fat that covers any well-formed physique.

HIIT stands for high-intensity interval training. It is a very intense form of cardio that shortens up your time in the gym. Although training at 70-80 percent of your MHR maximizes the amount of fat burned during the workout, it may not be the best way to maximize total fat-loss. HIIT uses frequent alternating periods of high intensity (80-90 percent MHR) and low intensity (50-60 percent MHR) to let you recover for your next high-intensity interval.

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Since HIIT is very intense, you will be working harder and will not need to spend as much time on cardio. This means that your HIIT workouts will only last 15-25 minutes, depending on how intense your high-intensity periods are.

Even though steady-state cardio for 60 minutes in the “fat-burning zone” burns more calories at the time, you will lose more fat doing HIIT. Why? High-intensity bouts keep your metabolism elevated at a higher rate and for a longer period after the exercise is over.

There has long been a debate over the most effective time to do cardio. Morning cardio is very effective at burning fat because you are in a fasted state. This means that you have not had any food yet, particularly carbohydrates.

Carbohydrate intake increases your levels of insulin, a potent anabolic hormone that will decrease fat-burning. However, fasted cardio can compromise your muscle tissue because your body will break it down for energy. This is why I recommend you take in 10-20 grams of whey protein or 6 grams of BCAAs before your morning cardio, to increase fat-burning and maintain muscle mass.

If you are lifting weight and doing cardio in the same day, lift before you do your cardio. It is also very important to have a good and consistent diet when you goal is fat-loss.

About the Author

Workout Of The Week

Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are.

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Workout Details

  • Duration: 38 Minutes
  • Calorie Burn: 290-489
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning

Fat Burning HIIT Cardio Workout

High intensity interval training (HIIT) is one of the best ways to get fit quick – not just looking fit, but feeling fit, as well. It’s a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength. If you’re looking to get or stay lean, HIIT workouts should show up in your routine between 1-3 times a week, depending on your goals, training intensity and fitness level, or how quickly you recover in between sweat sessions.

HIIT cardio is a fat burning powerhouse; the short intervals ask you to push yourself much harder than you would be able to if you were doing longer duration bouts of movement. Because it only lasts 20 seconds each time, you’re basically seeking out discomfort in the form of a pace that is not sustainable for much more than that short interval.

Related: We just lanched a brand new workout program that uses a smart combination of HIIT & Strength, check out 4 Week FB Burn!

This unsustainable, intense burst of energy output revs up the metabolism because the body does not instantly return to the normal rate of expenditure. Instead, it slowly normalizes itself over the next hours and sometime even days (depending on the intensity of the workout). While it’s returning to normal, you get the benefit of burning calories at a higher rate than normal – even while you’re just sitting around. It’s a great example of working smarter, instead of harder, though no one is about to argue that HIIT is not difficult.

My lower body was so thoroughly sore after this workout! Definitely sore in the glutes, inner and outer thighs, quads and hamstrings. It really pushed me and though I struggled my through the workout, I still felt really great by the time it was all over.

I’ve tried to make this no equipment workout as accessible as possible by using only bodyweight exercises, meaning that you can take this routine with you anywhere. This is not a beginner workout, but I’ve also included both low impact and advanced versions of each exercise all the way through, just in case you need a break from the more intense intervals or if you have neighbors living below you. Feel free to move back and forth between the different modifications shown as you need to; whatever you do, just make sure that you’re pushing yourself.

Workout Structure
After a cardio warm up, we jump right into the HIIT workout, which uses intervals of 20 seconds on, 10 seconds active rest, three times through for each set. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. Cool down and stretch is included.

Turn on some music that you love and get ready to work hard!

Warm Up Cardio: 25 seconds per interval
Jog in Place
Swing + Step
3 Torso Twists + Knee
Standing Pike
Warrior Jacks
Toe Touch Circles
Butt Kickers
Squats
Long Lunges
Other Side
Slow Burpee
Up & Over Hops
Up & Out Jacks
Plyo Side Lunges

Printable HIIT Workout: 20 Seconds on, 10 seconds rest, x 3 per exercise
Jump Squat Front Kick
Push Ups
Jumping Lunge
Skip Jump
X Burpee (just 2 rounds since I set my timer wrong; lucky you 🙂 )

Squat Jacks
Heel Click Drop + Step
High Knees
Burpee + Side Kick
Tall Plank Leg Lifts
Squat Drop + Ankle Tap (alternating sides)
Broad Jump Forwad + 3 Squatted Steps Back
2 Runner Drops
Lateral Jump Squat Jack

Cool Down and Stretch

I really loved this workout; it kicked my butt. The “squat drop ankle tap” move really snuck up on me, as did the broad jumps (they always do). I think I will do this again with you guys once we’ve released it.

I would love to know what you thought; were you sore afterwards? Thanks for working out with me!

Фитнес-программа Hip-Hop Abs с Шоном Ти – отзыв

Весьма достойная программа, на первый взгляд так не скажешь. Рельефа не будет, но подтягивает неплохо

Фитнес-программа Hip-Hop Abs с Шоном Ти

Программа состоит из нескольких тренировок, к ней прилагается график. Есть график обычный и для “продвинутых” – будут ниже. Программа очень нравится удобными графиками. небольшим временем на тренировку, веселой музыкой. Упражнения несложные. связки легко запоминаются. Временами надо следить за тренером, но это не напрягает. Мне не очень удобно делать на полу – монитор плохо оттуда видно ))) Стараюсь до этого посмотреть и просчитать количество упражнения – на полу он делает по 5 минут только, обычно по 8 повторов. Нужен небольшой коврик (вполне и без него можно обойтись) и небольшие гантели 1-2 кг. Талия утягивается моментом – делать все надо правильно, ну и питание, конечно, очень важно.

Fat Burning Cardio – тренировка на сжигание жира, а также Fat Burning Cardio 2 – просто немного усложненный вариант, чуть длиннее – на 10 мин. танцевальные движения. постоянно надо следить за работой пресса – тогда будет толк!

Ab Sculpt (и Ab Sculpt 2) – чуть больше 20 мин (соотв. 30), больше силовых упражнений, но они достаточно интересные, несложные, большинство выполняется стоя – очень необычно. Пресс ощущается хорошо. У меня он ОЧЕНЬ натренирован, но на второй день я ощущала мышцы. Не болели, а именно я их ощущала.

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Total Body Burn (и 2) – сочетание кардио и немного силовых, очень даже ничего, потеешь хорошо. Но на первый взгляд – тренировочки все легкие.

Hips, Buns, and Thighs – бОльшей частью на ноги и ягодицы, у меня нагрузка ощущалась во время занятий, на следующий день ничего не болело, но ушла отечность. Очень видно было – прямо визуально как-то ушла лишняя жидкость.

Есть еще несколько дополнительных минут на пресс и бонусы танцевальные. Я их не делала, не успеваю по времени.

Общее впечатление – приятные тренировки, вроде и легкие, но прорабатывается тело хорошо. Аппетит не растет, а вот вес сразу стал уходить. На прессе стали появляться кубики (это индивидуально, он у меня всегда подтянутый). Очень надеюсь, что его жиросжигающие танцы помогут и мне сжечь лишнее

Очень хочу поделиться планами, потому как именно планы меня всегда интересуют – что и за чем, какая последовательность, варианты.

Неделя 1:
Понедельник – Fat Burning Cardio
Вторник – Fat Burning Cardio
Среда – Ab Sculpt
Четверг – Fat Burning Cardio
Пятница – Fat Burning Cardio
Суббота – Ab Sculpt
Воскресенье – отдых!
Неделя 2:
Понедельник – Fat Burning Cardio
Вторник – Fat Burning Cardio & Ab Sculpt
Среда – Fat Burning Cardio & Ab Sculpt
Четверг – Ab Sculpt
Пятница – Fat Burning Cardio & Ab Sculpt
Суббота – Fat Burning Cardio & Ab Sculpt
Воскресенье – отдых!
Неделя 3:
Понедельник – Fat Burning Cardio & Ab Sculpt
Вторник – Total Body Burn
Среда – Fat Burning Cardio & Hips, Buns, and Thighs
Четверг – Fat Burning Cardio & Ab Sculpt
Пятница – Total Body Burn
Суббота – Hips, Buns, and Thighs
Воскресенье – отдых!
Неделя 4:
Понедельник – Total Body Burn
Вторник – Fat Burning Cardio & Ab Sculpt
Среда – Fat Burning Cardio & Hips, Buns, and Thighs
Четверг – Total Body Burn
Пятница – Fat Burning Cardio & Ab Sculpt
Суббота – Fat Burning Cardio & Hips, Buns, and Thighs
Воскресенье – отдых!
Повтор!
Плюс используйте LAST MINUTE ABS в любое удобное Вам время как дополнительное занятие!

Первые 30 дней такие же, как и в первом плане тренировок.
Вторые 30 дней следующие:
Неделя 1:
Понедельник – Fat Burning Cardio 2
Вторник – Ab Sculpt 2
Среда – Total Body Burn 1
Четверг – Fat Burning Cardio 2
Пятница – Fat Burning Cardio 2
Суббота – Ab Sculpt 2
Воскресенье – отдых!
Неделя 2:
Понедельник – Fat Burning Cardio 2
Вторник – Ab Sculpt 2 & Hips/Buns/Thighs
Среда – Total Body Burn 2
Четверг – Fat Burning Cardio 2
Пятница – Ab Sculpt 2
Суббота – Total Body Burn 2
Воскресенье – отдых!
Неделя 3:
Понедельник – Total Body Burn 2
Вторник – Fat Burning Cardio 2
Среда – Ab Sculpt 2
Четверг – Total Body Burn 2
Пятница – Fat Burning Cardio 2
Суббота – Ab Sculpt 2 & Hips/Buns/Thighs
Воскресенье – отдых!
Неделя 4:
Понедельник – Total Body Burn 2
Вторник – Fat Burning Cardio 2
Среда – Total Body Burn 2
Четверг – Fat Burning Cardio 2
Пятница – Total Body Burn 2
Суббота – Fat Burning Cardio 2
Воскресенье – отдых!

Эту программу взяла после Боди революшн от Джиллиан Майклс и программы на 3 месяца от Билли Блэнкса Нагрузка была очень серьезная, даже перетрен. После пары недель отдыха взялась за Шона Ти с его хип-хопом АВС. Мышцы привыкли – как надо работать, поэтому у меня была полная отдача. И несмотря на мои интенсивные тренировки, эта программа не показалась мне совсем уж халявной. В который раз убеждаюсь – все зависит от того, как делать.

Difference between Cardio and Fat Burning

Many people aim to lose weight, and that makes them go in for various exercises, including cardio and fat burning workouts. While ordinary people are sure these are the same types of sport activities, professionals and trainers claim there is a crucial difference between them. This article will help you to comprehend how they can be differentiated.

Definitions

Here we come to the first controversial point, because there is no scientific term for either type, and gurus and professionals define these activities differently. We will describe the general concept of each activity.

Cardio exercises are workouts designed to complement aerobic fitness by sticking to one’s specific target heart rate zone for improved cardiovascular work. Usually these exercises are more intensive, and achieve from 50 to 85% of your maximum heart rate. They allow the burning of more calories, especially glycogen ones, due to an increased energy loss level during and after the workout. Thanks to such activity, the body continues using more energy for some time. Cardio exercises include brisk walking on or off a treadmill, or jogging, riding a stationary bicycle, working out on an elliptical trainer (shown in the picture below) and other similar devices.

Working out on elliptical trainer

Fat burning exercises are created to burn fat by keeping one’s heart beat in the fat burning zone, keeping within 50-60% of your target heart rate. These workouts are less intense, but they are aimed to burn calories from fat. If your main goal is increasing stamina and endurance while losing some weight, fat burning workouts will be perfect. The most widespread fat burning exercises are: squats, thrusts, turns (shown on the picture below), hip raise, butt lift, bridge, jumps, etc. Moreover, training equipment is also designed primarily to lose weight while building muscles.

Fat burning exercise (stepping)

Comparison chart

Cardio exercises Fat burning exercises
Reach from 50 to 85% of target heart rate. Come up to 50-60% target heart rate.
Done without breaks, require at least 30 min. of exercising. Can be performed with short breaks. Easy exercises can be combined with hard ones. The amount of workout time is almost unlimited.
Burn 50/50 of glycogen and fat calories. The result is not weight loss solely. It affects the body in general, improving overall endurance, breathing and lung volume. Aimed at destroying adipose tissue, e.g. burning calories from stored fat. Helpful when improving some certain zones of body, especially hips, butt, belly, etc.
Use equipment such as treadmills and include activities like walking, jogging, swimming, cycling, etc. May be almost any exercise aimed at getting rid of fat in this or that zone. May be done with or without special fitness equipment.
Very intensive and relatively short workout that is supposed to be a part of a weight loss or bodybuilding program. Strengthens cardiovascular system, burns fat during and after workout (fat may burn for several hours after completion). Characterized by low intensity. Burns fat during exercises.

Cardio vs Fat burning

The main difference between cardio and fat burning is the final result you need to achieve. If your goal is increasing stamina, bodybuilding and slimming, fat burning exercises are perfect. They will help you to get rid of extra weight while making the body stronger generally. It may not be achieved with cardio workouts. But cardio exercises, in turn, are always the part of some fitness program. Firstly, they help to burn fat faster, being done immediately after or before a usual workout. Secondly, they improve heart functioning, giving you more endurance. Furthermore, cardio workouts improve breathing and if done for a long time, increase volume of the lungs.

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The second point is the type of workouts. Cardio workouts last on average 30 minutes and are monotonous. These are, for instance brisk walking, jogging, cycling on a fitness bike, swimming, elliptical machine training and other similar activities. You keep doing the same thing all along, and it makes your heart beat faster, because there are no pauses. Fat burning workouts may last as long as you need, and contain various types of exercises (jumps, turns, squats, push-ups plus training on fitness equipment). They are less intensive and dynamic than cardio workouts, but make the muscles work more and influence some certain body zones, while cardio alone is less appropriate if you want to improve some certain part of the body.

Cardio exercise makes the body get energy equally from both sources: glycogen contained in blood and muscles, and stored fat. Fat burning moderate workouts make you use the energy from stored fat only. Thus, if you trained at a middle pace for 15 minutes and burnt 100 calories, about 75% would come from fat. And if you have burnt 200 calories in 15 minutes while training intensively, there is a possibility that only 25-50% of fat was burned. But the effect will last for some time after cardio exercise – the following 30-60 minutes are perfect for some cosmetic procedures and massage.

And the last important thing is that cardio exercise is not enough if you want to lose weight. The desired effect can be achieved only if you combine these two types or resort to fat-burning exercises solely.

Difference between Cardio and Fat Burning

Many people aim to lose weight, and that makes them go in for various exercises, including cardio and fat burning workouts. While ordinary people are sure these are the same types of sport activities, professionals and trainers claim there is a crucial difference between them. This article will help you to comprehend how they can be differentiated.

Definitions

Here we come to the first controversial point, because there is no scientific term for either type, and gurus and professionals define these activities differently. We will describe the general concept of each activity.

Cardio exercises are workouts designed to complement aerobic fitness by sticking to one’s specific target heart rate zone for improved cardiovascular work. Usually these exercises are more intensive, and achieve from 50 to 85% of your maximum heart rate. They allow the burning of more calories, especially glycogen ones, due to an increased energy loss level during and after the workout. Thanks to such activity, the body continues using more energy for some time. Cardio exercises include brisk walking on or off a treadmill, or jogging, riding a stationary bicycle, working out on an elliptical trainer (shown in the picture below) and other similar devices.

Working out on elliptical trainer

Fat burning exercises are created to burn fat by keeping one’s heart beat in the fat burning zone, keeping within 50-60% of your target heart rate. These workouts are less intense, but they are aimed to burn calories from fat. If your main goal is increasing stamina and endurance while losing some weight, fat burning workouts will be perfect. The most widespread fat burning exercises are: squats, thrusts, turns (shown on the picture below), hip raise, butt lift, bridge, jumps, etc. Moreover, training equipment is also designed primarily to lose weight while building muscles.

Fat burning exercise (stepping)

Comparison chart

Cardio exercises Fat burning exercises
Reach from 50 to 85% of target heart rate. Come up to 50-60% target heart rate.
Done without breaks, require at least 30 min. of exercising. Can be performed with short breaks. Easy exercises can be combined with hard ones. The amount of workout time is almost unlimited.
Burn 50/50 of glycogen and fat calories. The result is not weight loss solely. It affects the body in general, improving overall endurance, breathing and lung volume. Aimed at destroying adipose tissue, e.g. burning calories from stored fat. Helpful when improving some certain zones of body, especially hips, butt, belly, etc.
Use equipment such as treadmills and include activities like walking, jogging, swimming, cycling, etc. May be almost any exercise aimed at getting rid of fat in this or that zone. May be done with or without special fitness equipment.
Very intensive and relatively short workout that is supposed to be a part of a weight loss or bodybuilding program. Strengthens cardiovascular system, burns fat during and after workout (fat may burn for several hours after completion). Characterized by low intensity. Burns fat during exercises.

Cardio vs Fat burning

The main difference between cardio and fat burning is the final result you need to achieve. If your goal is increasing stamina, bodybuilding and slimming, fat burning exercises are perfect. They will help you to get rid of extra weight while making the body stronger generally. It may not be achieved with cardio workouts. But cardio exercises, in turn, are always the part of some fitness program. Firstly, they help to burn fat faster, being done immediately after or before a usual workout. Secondly, they improve heart functioning, giving you more endurance. Furthermore, cardio workouts improve breathing and if done for a long time, increase volume of the lungs.

The second point is the type of workouts. Cardio workouts last on average 30 minutes and are monotonous. These are, for instance brisk walking, jogging, cycling on a fitness bike, swimming, elliptical machine training and other similar activities. You keep doing the same thing all along, and it makes your heart beat faster, because there are no pauses. Fat burning workouts may last as long as you need, and contain various types of exercises (jumps, turns, squats, push-ups plus training on fitness equipment). They are less intensive and dynamic than cardio workouts, but make the muscles work more and influence some certain body zones, while cardio alone is less appropriate if you want to improve some certain part of the body.

Cardio exercise makes the body get energy equally from both sources: glycogen contained in blood and muscles, and stored fat. Fat burning moderate workouts make you use the energy from stored fat only. Thus, if you trained at a middle pace for 15 minutes and burnt 100 calories, about 75% would come from fat. And if you have burnt 200 calories in 15 minutes while training intensively, there is a possibility that only 25-50% of fat was burned. But the effect will last for some time after cardio exercise – the following 30-60 minutes are perfect for some cosmetic procedures and massage.

And the last important thing is that cardio exercise is not enough if you want to lose weight. The desired effect can be achieved only if you combine these two types or resort to fat-burning exercises solely.

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