Lose 6 Pounds a Week with Cardio

If you’re looking to lose some pounds, you need to invest in some serious cardio.

Fat Burning Cardio CircuitFor serious weight loss, you should start with 30 minutes of cardio and work your way up to 45 minutes, 6 days a week. Combine that with strength training to ensure that you’re building lean muscle. That way when the pounds drops off, your body will be toned and firm underneath.

When you’re doing a lot of cardio, it’s good to mix it up by combining different forms of cardio. The intensity levels remain the same and so does the time, but you don’t just have to stick to a treadmill workout. Try some stationary bicycle, or elliptical or rowing machine.  By mixing it up, you help prevent getting bored with your workout and the variety keeps the muscles working harder.

Fat Burning Cardio 4-Day Split

Day 1
AM – Cardio – Sprint Intervals – start with 5 minutes of light jogging to warm up, then ease into 30-second sprints followed by 90-second low intensity intervals for active recovery. Really push yourself during the springs. By the fourth sprint, your intensity should increase and you should be working at 100%. Cool down with 5 minutes of walking, followed by 10 minutes of deep stretching.
PM – Strength Training – Back/Triceps

Day 2
AM – Cardio – 45 minutes of moderate intensity, steady state
PM – Strength Training – Chest/Biceps

Day 3
AM – AM – Cardio – Sprint Intervals – start with 5 minutes of light jogging to warm up, then ease into 30-second sprints followed by 90-second low intensity intervals for active recovery. Really push yourself during the springs. By the fourth sprint, your intensity should increase and you should be working at 100%. Cool down with 5 minutes of walking, followed by 10 minutes of deep stretching.

Day 4
AM – Cardio – 45 minutes of moderate intensity, steady state
PM – Strength Training – Legs

Day 5
Rest – even if this is a rest day, engaging in a Yoga class that focuses on deep stretching movements rather than balance and strength poses will aid your recovery.

Originally published @ FITLODE.COM

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