Tuesday, September 3, 2013


Cardio is one of the main sources of burning fat by getting your heart rate up.
No one is a huge fan of cardio, because it's so time consuming. You should be doing 30 minutes of cardio to get a good work out in. You can do more than 30 minutes if you want to, but 30 minutes is the least amount of time you should be doing.
Cardio is an extremely important part in the weight loss process.
Some studies do show that weight lifting burns more calories, but it also gains the weight in muscle.
Cardio can get boring, running on the treadmill feeling like you aren't going anywhere, cause lets face it... you aren't. I don't mind running on the treadmill, but some people can't stand it.
Usually circuit training is 45 seconds on each machine... however I am limiting 5-10 minutes on each machine for cardio training. Below are a few options that I am relaying to you. You could always just run for 30 minutes, but if you want to mix up the cardio and not do the same thing all the time than just follow one of the plans below!
*These workouts are based on being in a gym, I will post home cardio workouts tomorrow! Most of these workouts can be done at home, like running up and down your stairs, running outside, and riding your bike around town!
1) Run off the fat!
-15 minutes running on the treadmill. (run/power walk)
-10 minutes pedaling your heart out on the bike!
-5 minutes on the stair stepper!
2) Pedal off the fat, wipe off the sweat!
-10 minutes on the bike doing 9.5 miles per hour with only a few brakes, on the breaks your mph should be 4.5
-10 minutes on the elliptical, level 3 maintaining a speed of at least 8mph.
-5 minutes on the pre-core, resistance level 5, maintaining a decent speed of at least 8mph.
-5 minutes on the stair stepper.
*If you still want to keep going, and you have it in you, then go ahead and run for 5 minutes on the treadmill.
-If you don't run on the treadmill you should still give your body a nice workout and put the treadmill on an incline. Put it on an incline of at least 5.0
You can mix and match these workouts and group them together into your own personalized workout. You can do anyone of these, and make up your own. Just take any cardio equipment, stay focused and get on! As long as you are doing cardio for at least 30 minutes, you're good!
Remember, stay motivated! The only way to change is if you make the change, and bring the effort!!

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