Workouts to burn calories and reduce fat are one of the biggest trends these days. People always look for a good work out plan that will help them burn up maximum calories. Most cardio routines are oriented towards cutting down fat while building up a good muscular figure.
Instead, of spending time exercising on machines like treadmills, and cycle machines focus more on better cardio-based training routines.There are several types of cardio routines that can guarantee significant calorie burn. These include-
Low Intensity Steady State Cardio (LISS)
Low intensity cardio-based exercises are the basic traditional cardio routines. These incorporate long durations of steady-paced workouts/exercises like swimming, bicycling, jogging, and fast walking. This cardio routine even involves working out on cardio machines.
Such a routine is best for beginners and those who focus on long distance activities like racing and other similar activities. For those wanting to just keep fit and healthy, this kind of training fits the bill. Starters in this LISS program should begin with 20-30 minutes sessions, 3 days per week.
High Intensity Interval Training (HIIT)
High Intensity Interval Training or HIIT is more of an advanced level cardio routines compared to LISS. However, it is popular amongst many age groups these days. It is time-saving and makes you really put in 100% effort into what you are doing, thereby forcing you to use all of your energy. In short, you burn up more calories in a short period of time. There are also many EPOC benefits you can gain from HIIT.
HIIT still does make use of gym equipment that is malleable, flexible and which can be adjusted to suit a variety of different exercise situations. These exercises include fast-paced interval workouts such as sprinting, running, or can even be slow-paced like jogging or elliptical training.
Begin with 1 minute of high intensity training and three minutes of low intensity training (a ratio of 1:3). Repeat this for a total of 5 rounds. Advanced levels are ratios of 1:2 and finally a 1:1 ratio.
Instead of being confined inside the limited area of a gym, take your training regimen outdoors. This can be both beneficial and fun at the same time. Free yourself from the constraints of machines like the treadmills that limit your capacity to achieve a greater potential.
Field conditioning training involves sprints, shuttle runs, mobility & agility drills, sprint interval training, relays and many other endurance and conditioning based exercises. In this cardio routine your full attention is directed towards what you are doing at the moment and not on worrying about falling off a machine or changing its speed and stuff like that.
This type of conditioning workout regimen incorporates interval training into your current cardio routines. This means, that you will utilize your resting periods that you have in between resistance training sets. This will allow you to do more exercises without losing much energy. For instance in between a set of bench presses or bicep exercises perform a set of crunches, instead of sitting idle and resting.
Here are some good exercises you can perform in your resting intervals: leg lifts, box jumps, burpees, crunches, kettlebell swings, planks, mountain climbers, and bodyweight lunges. Intra conditioning helps you burn up fat while increasing your muscle size and strength.
This type of training involves performing exercises non-stop with minimal resting periods/intervals. Circuit intervals are structured in various ways spanning from bodyweight training to machines, kettlebells, free weights, or even a combination using everything mentioned.
Circuit Interval training considers all the equipment at your disposal and structures a sequence to focus on training your upper body first and your lower body later. By alternating between exercises throughout the circuit your blood circulation increases rapidly. This increases the intensity of your training session.
For example perform- 10-15 reps of pull-ups, the same number of- bodyweight squats, dips, kettlebell swings, walking lunges, box jumps, inverted rows, and jumping jacks.
All of these cardio routines have been specifically developed with the aim to burn up calories and fat at an extremely fast rate. Needless to say, the end result will be a muscular toned body with an awesome figure. But, these routines ensure strength enhancement, muscle buildup a besides excessive calorie burn and fat loss.