Try this routine to melt stubborn fat for a more complete cardiovascular workout.
As the director of fitness for Men? S Health, I get a lot of questions from people about the best type of cardiovascular training to burn stubborn fat. Because you asked for it; here it is. This is one of the best-advanced cardio routines for those looking to burn the last two to four pounds of fat. Do it two or three times a week, maximum.
How does it work:
1. Warm-up for 5 to 10 minutes
2. Intervals of 15-45 for between 5 and 10 series and then rest for 5 minutes
3. 20 to 30 minutes of stationary aerobic exercise
4. Intervals 30-30 for between 5 and 10 series
Here is an example of a session I recently did:
For step 1, I walked walking. But you can do anything you want, including a 5 to 10-minute easy walk on the cardio machine of your choice.
For step 2, an interval of 15-45 means 15 intense seconds, 45 seconds stopped. It takes a minute to do each interval, so doing 5 to 10 sets should take 5-10 minutes. You can do them on a spinning bicycle, with battle ropes, a fan bike or even jumping jumps or running in your place bringing your knees to your chest.
For step 3, I ran on a regular treadmill at an easy rate of 10 k / h for 25 minutes.
For step 4, an interval of 30-30 means intense 30 seconds, 30 seconds stopped. I did sled push, but you can do the options mentioned above or bear step or even kettlebell swings.
For you research fanatics, this workout is an adapted version of the Lyle McDonald protocol for burning stubborn fat 2.0. Here is the theory behind it:
Start with shorter, high-intensity intervals for a catecholamine (adrenaline/norepinephrine) response that mobilizes fat in difficult areas such as the hips, thighs, and abdomen. After a five-minute pause, you should perform some classic static cardio to burn off the fat that has been released into the bloodstream. They are then finished with intervals of greater intensity to deplete muscle glycogen (stored sugar).
Whether you try it or not, the fact is, this is a great cardiovascular workout to burn fat and train every one of your energy systems. Try it using any cardio equipment you have access to. And it begins with the minimum time limits set for you to adapt and avoid overtraining.