All rights reserved. Step your cardio training up with Coach Myers' Ultimate Running Schedule. We've got you covered with this … A beginner cardio workout can be as simple as a brisk walk or a couple of minutes jumping rope. Try one of these HIIT cardio routines for faster (and less boring!) Most experts have agreed that cardio after weight training is better and more effective in increasing metabolism and help with fat loss. C Crossover on Bosu Ball: 20 reps (shown) Lie faceup with your lower back on the round side of a Bosu ball, arms and legs forming the shape of an X. Inhale, engage your abs, and, keeping legs and arms straight, crunch your left foot to meet your right hand straight above your belly, exhaling at top. Minutes 5-7: Set the incline at 5% and adjust your pace so your level of effort is a 7 out of 10. You're at the gym, ready to do your cardio. HIIT gives you a well-rounded workout while burning a ton of fat and calories. Row 500 meters as quickly as you can, working at a level of 7-9 on a scale of 1-10, where 1 is sitting still and 10 is your max. Level of effort: 7, Minutes 20-25: Shift to light resistance and pick up the pace. Fitness training: Elements of a well-rounded routine. Minutes 19-20: Keep the incline at 5% and back down your pace so your level of effort is a 6 out of 10. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the... 2. Cool down for 3-5 minutes at a comfortable pace. You don't have to spend hours on cardio equipment to burn fat. If you're missing out on your resistance training session thanks to a busy day, do this 30-minute workout to shred muscles and burn calories! It's up to you whether to run or walk. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. “By having an arsenal of workouts like these at your fingertips, you always have something you can do, even if all the treadmills are taken at the gym, and options for shorter or longer workouts, depending on your time,” says certified personal trainer Nicole Nichols, who created the following workouts. This fat burning workout from MusclePharm is such to leave you drenched in sweat and gasping for air. fat loss. Don't fall into the winter weight gain trap this year. 10 Best Cardio Workouts for Weight Loss 1. A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Check your inbox for your welcome email. Minutes 26-30: Lower the incline and slow down so that your level of effort is a 4 out of 10. Repeat once. This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance. Perform each workout 2-4 times per week. 27.9K Reads 4 Cardio Machine Workouts to Maximize Fat Loss . Minutes 8-14: Bump up the incline to 6% and rev up your pace, so your level of effort is 8 out of 10. Repeat once. Coach Myers’ Ultimate Running Schedule to Build Speed, Endurance, and Get Shredded. The type of cardio exercise we will implement is called high-intensity interval training — or HIIT for short. by Mary Lambkin As you build your beginner workout plan, it's important to include exercises that increase cardiovascular endurance — a.k.a., cardio workouts. Learn how to get order discounts and FREE fitness gear! 4 Week Fat Loss Advanced Plyometric Workout. Do not repeat. Do not repeat. 40 Minute Blast - Abs, Cardio And Resistance Workout. What it does: Features high-intensity interval training (HIIT), meaning you alternate periods of hard work with recoveries of lighter-intensity work. Email: click here. So how do you structure your weekly workout plan to reduce injury and optimize results? “Repeat this workout a second time for a full hour,” Nichols says. People use to say cardio right after weight training can mostly speed up the fat loss. This workout is more than just cardio, but it's an aerobic workout that hits the muscles of your upper body, core, and lower body effectively.