Fat Loss Cardio Workout

Workout Goal: Lose fat while getting in great cardiovascular condition

After taking the time to put together your strength training workout program, then you should also come up with a corresponding cardio training program that will help you push fat loss even further.
While strength training is absolutely vital for strengthening the body and making sure that you are maintaining your lean muscle mass, cardiovascular conditioning is also important to promote a healthy heart and will allow you to burn more calories throughout the course of the week.

The below cardio workout routine incorporates both steady state, moderate intensity cardio sessions with high intensity interval training to give you the benefits of both worlds. You won’t stress your body as much during the moderate intensity cardio workouts but then will really put fat loss into high gear during the interval cardio sessions.

Be sure that you are coordinating these with your strength training workouts so that you’re either doing them on the off days or are doing them at a totally different time period throughout the day then the strength workouts (such as AM and PM workouts for example).

Workout Overview

  • Always be sure to perform a simple warm-up of five minutes of easy cardio before getting into any of these sessions to get the blood flowing and your body ready to work
  • Maintain steady and controlled breathing throughout the cardio session in order to help maintain proper form and prevent fatigue from setting in early.
  • Remember to sip small amounts of water if possible throughout the cardio session to help stay hydrated – just don’t drink too much or this could lead to cramps.

Day 1
Moderate Intensity Cardio Training
-30-45 minutes at a Rate of Perceived Exertion (RPE) of 5-6/10

Day 2
High Intensity Interval Training
-5 minute warm-up at RPE 3
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-30 seconds at RPE 9
-60 seconds at RPE 4
-5 minute cool-down at RPE 3

Day 3
Endurance Interval Cardio Training (longer intervals than day 2)
-5 minute warm-up at RPE 3
-60 seconds at RPE 7
-120 seconds at RPE 5
-60 seconds at RPE 7
-120 seconds at RPE 5
-60 seconds at RPE 7
-120 seconds at RPE 5
-60 seconds at RPE 7
-120 seconds at RPE 5
-5 minute cool-down at RPE 3

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