How to Get the Best Cardio Workout

Best CardioWhile running for an hour every single day is definitely not a very effective (or fun) way to get in shape, cardio is still a necessary component of any good workout program.

I call cardio the "necessary evil"

I use the word "evil" here because cardio is usually assumed to be torturous, boring, time-consuming, monotonous, and just plain...well, punishing.

That is, until now!! Cardio doesn't have to be this way at all. Learn the best way to do cardio.

The Best Way to Do Cardio

Read this article and learn how to make cardio workouts a fun and highly effective part of your fat-burning workout program, plus get 6 different cardio workouts you can try today!

Incorporate cardio the RIGHT way with these simple steps:

  1. Every lifting workout should begin with an easy 10 minute cardio session. This is not supposed to be 'intense' -- just 10 minutes of easy jogging to get your heart rate up, and to increase the fat-burning power of your lifting workout.
  2. If you really want to take the fat-burn to the next level, try squeezing in a “cardio sandwich” once or twice per week (no, this is not something you eat!) A cardio “sandwich” is when you do 8 - 10 minutes of cardio both before AND after your lifting workout! Again, this is not meant to be intense -- just light jogging will do!

Also, be careful to not overuse the cardio sandwich -- do this no more than twice per week, and be sure to take breaks from cardio sandwiching every three weeks so you don't burn yourself out.

  1. You should plan on doing your cardio workouts twice per week, on days that you don’t lift.
  2. One of these cardio workouts should be a “steady state” cardio day (25 - 30 minutes of jogging at a steady pace), and the other cardio workout should be a “Super High Intensity Interval Training” workout (I call these “SHIIT” sessions!)
  3. “S.H.I.I.T” sessions are awesome because they burn a TON of fat -- and don’t take much time to do either! While I usually prefer to do my high-intensity sessions at the track (because I can always have a water bottle handy), they can be done anywhere -- on a treadmill, in the neighborhood, through the halls of your college dorms (I used to know a girl who did that...seriously...)

A few of my favorite S.H.I.I.T workouts are given below! Try one!

SHIIT Workout #1:

(**Note: if you haven’t sprinted in a while, make sure you stretch your legs out REALLY well beforehand… and only work up to sprinting when you feel comfortable)

  • Walk 2 minutes, jog 2 minutes, sprint 1 minute
  • Walk 1 minute, jog 1 minute, sprint 1 minute
  • Walk 1 minute, jog 1 minute, sprint 1 minute
  • Walk 1 minute, jog 1 minute, sprint 1 minute
  • Walk 1 minute, jog 1 minute, sprint 1 minute
  • Jog 2 minutes, walk 2 minutes

SHIIT Workout #2: (best done at the track)

  • Jog 2 laps, sprint ½ lap, jog ¼ lap, skip ¼ lap
  • Jog 1 lap, sprint ½ lap, jog ¼ lap, skip ¼ lap
  • Jog 1 lap, sprint ½ lap, jog ¼ lap, skip ¼ lap
  • Jog 1 lap, sprint ½ lap, jog ¼ lap, skip ¼ lap
  • Jog 1 lap, walk 1 lap

SHIIT Workout #3: (best done at track)

  • Jog 2 laps
  • Sprint ½ lap, jog ½ lap, 20 frog jumps
  • Jog 1 lap
  • Sprint ½ lap, jog ½ lap, 10 mountain climbers (jumping lunges) each leg
  • Jog 1 lap
  • Spring ½ lap, jog ½ lap, 20 tuck jumps
  • Jog 1 lap, walk 1 lap

SHIIT Workout #4:

  • Jog 4 minutes, sprint 1 minute
  • Jog 2 minutes, sprint 1 minute
  • Jog 2 minutes, sprint 1 minute
  • Jog 1 minute, sprint 1 minute
  • Jog 1 minute, sprint 1 minute
  • Jog 2 minutes, walk 2 minutes

Advanced SHIIT Workout

Pull a weight sled for 50 steps and then run a 2 – 3 minute lap around the track, repeat for 25 minutes – check out the video!

For those who are interested, you can get a weight sled at one of my favorite fitness sites – Elite FTS.com.

I'll be posting an article on the weight sled very soon - in the meantime if you have any questions just send me an email.

Ok, so now you know how to use cardio to burn twice the fat in half the time...without getting bored or burnt-out!

To see how to incorporate these cardio workouts into a great lifting program, check out my complete fat-burning workout and nutrition program!

Quickstart 2-week FREE ProgramJill's 4-Week Complete Program

 

One thought on “How to Get the Best Cardio Workout

  1. Should you use a fat-burning procedure called high intensity interval training, on the elliptical machine, you’ll burn a lot of fat over time. So, so far as being a fat-burning tool, the elliptical teacher has potential. It all is determined by how you use it.

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