Cardio Workouts

Jason’s Cardio Workouts

There’s just no way around it. If you want to burn fat, you have to implement some type of cardio into your training. Not to mention, cardio is good for overall health, especially your heart.

There are several types of cardio techniques and methods of doing cardio. Some prefer running (though I don’t recommend running for bodybuilders) or sprints, while others take advantage of the variety of cardio machines such as treadmills, stationary bikes, and ellipticals.

The key is to burn calories from fat while still being able to build muscle (or at least preserve muscle if you’re in a cutting phase). The last thing you want is to overdo cardio and eat into your hard earned muscle. Yet at the same time, you don’t want all your muscle to be covered up by layers of fat.

H.I.I.T. (High Intensity Interval Training) Cardio Workout

  • Duration: 17 minutes
  • Recommended Machine: Any (example given is Elliptical)
  • Description: High intensity interval training is known as one of the most effective fat burning cardio workouts.

How high intensity interval training works is you rotate the intensity level throughout several short intervals.

For example, you’ll start out at a low intensity (this could be considered a warm up) for 1 minute then raise the intensity level the following minute; keep repeating this cycle of intervals until your fat burning cardio workout is done.

HIIT Cardio Workout

  • 0-1:00 – Low-Medium Intensity
  • 1:01-2:00 – High Intensity
  • 2:01-3:00 – Low-Medium Intensity
  • 3:01-4:00 – High Intensity

* Keep repeating this pattern until you reach 17 minutes. You may want to walk to do a couple minutes of low intensity to cool down once you finish.

The example is a 17 minute fat burning cardio workout using the high intensity interval training method on the elliptical machine. You can use the same high intensity interval training concept on any machine, or with no machine such as running sprints then walking and so forth.

You can also adjust the times such as if you’re just starting out you may only want to do 30 seconds of high intensity intervals with 1 minute or 1 minute and 30 seconds of low-moderate intensity intervals.

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Interval Cardio Workout I

  • Duration: 20 minutes
  • Recommended Machine: Treadmill
  • Description: This routine can be done on any machine but is intended for the treadmill at a medium intensity level to brisk walk.

This is done in intervals as there are slight adjustments every 1 to 2 minutes.

Internal Cardio

Time > Speed/Intensity > Resistance/Incline

  • 0-2:00 > 3.4 > 4
  • 2:01-3:00 > 3.8 > 4
  • 3:01-5:00 > 3.4 > 4
  • 5:01-6:00 > 3.6> > 6
  • 6:01-8:00 > 3.4 > 4
  • 8:01-9:00 > 3.8 > 4
  • 9:01-11:00 > 3.4 > 4
  • 11:01-12:00 > 3.6 > 6
  • 12:01-14:00 > 3.4 > 4
  • 14:01-15:00 > 3.8 > 4
  • 15:01-17:00 > 3.4 > 4
  • 17:01-18:00 > 3.6 > 6
  • 18:01-20:00 > 3.4 > 4

Interval Cardio Workout II

  • Interval Cardio Routine II
  • Duration: 17 minutes
  • Recommended Machine: Elliptical
  • Description: This routine is intended to be done on the elliptical but can be substituted for any machine.

This routine is much like the one above, but much more intense and the intervals change every 30 seconds.

Interval Cardio II

Time > Speed/Intensity > Resistance/Incline

  • 0-2:00 > Low > 75%
  • 2:01-15:00 > *High/Medium > 75%
  • 15:01-17:00 > Low > 50%

* Example: from 2:01 to 2:30 go at a high intense pace, then from 2:31 to 3:00 go at a medium, less intense pace. Repeat until you hit the 15:01 mark cool-down phase.

Interval Cardio Workout III

  • Interval Cardio Routine III
  • Duration: 30 minutes
  • Recommended Machine: Elliptical
  • Description: This routine is very similar to the above except for the fast-intense intervals are not as intense; it’s more so switching from medium intensity to a slow-low intense pace.

The intervals can be every 30 seconds as the one above, or as below, every minute.

Interval Cardio III

Time > Speed/Intensity > Resistance/Incline

  • 0-2:00 > Low > 75%
  • 2:01-28:00 > *Medium/Low > 75%
  • 28:01-30:00 > Low > 75%

* Example: from 2:01 to 3:00 go at medium intensity, then from 3:01 to 4:00 switch to low intensity. Repeat until you hit the 28:01 mark cool-down phase.  

Basic Fat Burning Cardio Workout

  • Duration: 45 minutes
  • Recommended Machine: Any
  • Description: This fat burning cardio workout can be done on any cardio machine, or by just walking.

This is a very basic cardio session intended to keep your heart rate at a steady rate for 45 minutes (no less than 30 minutes).

Basic Fat Burning Cardio

Time > Speed/Intensity > Resistance/Incline

  • 0-45:00 > Low to Moderate > 40-75%

Adjust the resistance and/or intensity level so that you’re heart rate is between 110 to 125. If this is done on the treadmill, try an incline of 3.0 to 4.0.

Sprint Cardio Workout

Duration: About 12 minutes Description: Sprints are extremely tough, and if you’re over 200 lbs, it may not be a good idea to do this too often. Not only is this a great routine to get your heart rate going but it will also work your entire body. Do this routine below 10-12 times with no rest in between walking and sprinting. Distance – Speed/Intensity 40 yards – Walk 40 yards – Sprint

Muscle Preserving Fat Burning Cardio Workout

Duration: 30 minutes Description: This muscle preserving fat burning cardio workout combines two fat burning techniques into one fat burning cardio workout. You’ll perform 10 minutes of H.I.I.T. (high intensity interval training) on the elliptical then you’ll immediately perform 20 minutes of walking on an incline on the treadmill (incline can be anywhere from 4.0 – 8.0 and speed should be about 3.0 – 3.5). Fat Burning Cardio Workout | Part 1 | Elliptical | 10 Minutes Time – Intensity 0-1:00 – Low/Medium 1:01-2:00 – High 2:01-3:00 – Low/Medium 3:01-4:00 – High 4:01-5:00 – Low/Medium 5:01-6:00 – High 6:01-7:00 – Low/Medium 7:01-8:00 – High 8:01-9:00 – Low/Medium 9:01-10:00 – High Fat Burning Cardio Workout | Part 2 | Treadmill | 20 Minutes Time – Speed/Intensity¬†– Resistance/Incline 0-20:00 – 3.4 – 8

2 Reasons Why People Hate Cardio

Most hard core weight lifters and mass monsters despise cardio for two reasons: 1) They’re afraid of losing size, and 2) Well, they just don’t like doing it. When you’re squatting, benching, and deadlifting hundreds of pounds, doing a 30 minute cardio session just doesn’t sound all that intriguing. What we must remember though is that during mass phases, we more than likely aren’t carrying as much muscle as we feel like we are; much of it is covered by fat or water weight. How much cardio you do really depends on your personal fitness goals. Just remember, your heart is a muscle too. Don’t ignore it. Two good indicators that you’re getting the full benefits of your cardio training are the mirror and your strength. If you’re seeing more striations and you’re also getting stronger, you’re on the right track. Don’t let the scale fool you. You could be dropping body weight yet still gaining or at least preserving muscle. The cardio plans below should allow you to burn fat and still build or preserve muscle. You can pick one and stick with it for a few weeks then change it up, or you can mix and match, doing a different cardio routine every time. If you’re not seeing what you want to see in the mirror, adjust your diet and cardio accordingly.

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