This is the surest way to make spotty progress (at best), burn out, and end up back at square one. In order to achieve that slow and steady fat loss which any good cardiovascular plan can deliver, you’ve got to get yourself on a focused cardio workout program which you consistently adhere too. I’m not saying you need to kill yourself with multiple hours of cardio each week…I’m saying you need to have a plan. Lucky for you, that’s exactly what I’m helping you develop today; a cardio plan that is guaranteed to help you increase your fat burn, build your motivation, and make sure you keep coming back to the gym hungry for more.
Step by Step for Fat Loss
We’re going to take this thing in steps. Over the next 21 days we’re going to help you completely revitalize the way you’ve been performing your cardiovascular work at the gym. We’re phasing out those long and slow boring jogs in favor of uptempo metabolic conditioning. We’re shifting the way you do your HIIT sprints so you can avoid the inevitable burn out that ensues. And we’re going to show you how you can actively incorporate weight training as part of a cardio focused workout regimen. In short, we’re going to give you the best and most effective cardio workout format you’ve ever imagined.
Since there’s probably a wide range of ideas about what makes a cardio routine, we’re going to create something basic that anyone can follow. By slowly incorporating these workouts and ideas over a period of 21 days, you’re going to find it much easier to get into the swing of what we’re dishing out. The worst thing you can do is take on too much, get overwhelmed, and go back to the less than effective stuff you have been doing.
Do This, Not That
So let’s break things down. As we introduce new forms of cardio workouts to you, I want you to slowly back away from the less than ideal forms of cardio you’re currently doing. But before I give you what you should be doing, let’s look at the things I want you to start moving away from…
- Exclusive steady-state cardio. Do you almost only perform long, one-pace jogs on the treadmills or outdoors? Time to ditch that.
- HIIT only sprints. So these a bit better than steady-state cardio, but they take a toll on your joints. To ensure your health, we’re going to want to add variety.
- Single-format cardio. Do you only run? Only bike? Only swim? We’re going to help you become a multi-faceted cardio nut and increase the speed of your fat loss gains.
- Weightless cardio. Did you realize you can get a better cardio (and fat loss) workout by utilizing weights? Surprise – you can.
So now that we know what we are moving away from, I want to introduce exactly what you’re moving towards. The following forms of cardio are going to be slowly introduced into your overall routine over the course of 21 days. I’m not going to tell you how to do it, that’s for you to decide. The only conditions I have are that you incorporate one new form of cardio each week and include all forms of cardio by 21 days.
The new ways you’re going to turn up the dial on your fat burn and increase the efficiency of your cardio workouts are as follows.
- HIIT Brick – Multi-dimensional HIIT workouts. 15 minutes HIIT sprints followed by 15 minutes HIIT cycling followed by 15 minutes HIIT of your choice (jump roping, rowing, swimming, plyometrics…it’s up to you).
- Plyometric Cardio – Full plyometric routines are uptempo, develop lower body muscle, increase metabolism, and help you burn more calories overall.
- MetCon for Fat Loss – Another uptempo routine that focuses on hitting the weights in rapid-fire succession to melt away fat and develop both muscle AND cardiovascular endurance.
For fat-loss effective workouts utilizing both plyometric and metcon techniques, we’ve got you covered. I’ve blogged about both of these awesome cardio workout formats in the past. Check out our MetCon Workout Challenge right here. As far as a plyo-centric cardio workout, something like this will do you just fine…
- Russian Lunges – 30 reps
- Four Point Hops – 30 reps
- Weighted Speedskaters – 30 reps
- Jump Rope – 2 minutes
- Jump Lunge + Mountain Climber Combo – 30 reps
- Plated Box Jumps – 30 reps
Repeat entire round with minimal rest. Take 2 minute rest break after completing all exercises. Repeat for a total of 3-5 rounds.
Wrapping it Up
To make this plan as effective as possible for you, I want you to take things slowly. Remember, we’ve got 21 days to shift from what you’re currently doing to the revamped cardio workout program I’ve laid out above. Each week, replace one of your current methods of cardio with one of my options. By the end of three weeks you should have fully transitioned away from your old, boring, and less-than-effective cardio workouts.
If pure fat loss is your goal, aim to use 3-4 of the above mentioned cardio workouts per week, mixing and matching with appropriate weight training workouts. If you’ve got a little less fat to lose, shoot for 2-3 of these cardio workouts, again, paired with appropriate weight training workouts. If you need any help mixing, matching, or coming up with a plan that suits you best, feel free to leave a comment and we’ll get you set up with something that will make sure you realize the progress you deserve.