3 Hot Cardio Workouts

Get an intense burn with these can’t-miss 30-minute routines for the stair climber, treadmill and stationary bike.

There are two basic factors that influence the fatburning effects of cardio: duration (how long you train) and intensity (how hard you train). For any given level of calories burned, these factors have an inverse relationship: If you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard.

However, both research and experience have shown that a specific type of cardio known as interval training provides significant benefits over steady-state exercise. For one, interval training is extremely time-efficient, allowing you to complete a workout in about half the time of traditional cardio. For another, interval training is more effective at burning fat than comparable steady-state exercise.

You will monitor the intensity of intervals using a concept called a “rating of perceived exertion” (RPE). Simply stated, RPE is a measure of how hard you feel you are exercising. It takes into account the physical sensations you experience during exercise, including increases in heart rate, breathing rate, sweating and muscle fatigue. In these workouts, RPE is rated using an incremental scale ranging from 1 to 10, with 1 representing a lack of exertion and 10 representing maximum possible exertion. For example, a 3 would indicate a level of exertion that is fairly easy, while an 8 would indicate a level of exertion that is very demanding.

For the cardio component, you can use the treadmill, stair climber and stationary bike. Don’t feel locked into these activities. Virtually any activity can be adapted to interval training, and you can employ outdoor running, jumping rope, rowing, elliptical training and a host of other modalities.

Best Cardio Workout To Burn Fat is a post from: Insanity Reviews