Fat Burning Cardio For Beginners

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CARDIO WORKOUT ONE

Warm up 5 minutes

30 seconds all out 30 seconds easy

Repeat for allotted time.

Cool down 5 minutes

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That's it!

So what is the allotted time? Well a beginner will go for 10 minutes, so that is 10 times the above. Make sure you dont stop though, this is 10 solid minutes of workout. The all out effort must be that-ALL OUT. The easy 30 seconds is your rest, but keep moving. March on the spot, easy jog if you can, but keep moving. As soon as that 30 seconds is up, go again as hard as you can.

So a beginner will warm up for 5 minutes, do high intensity cardio for 10 minutes and cooldown for 5 minutes. A total of 20 minutes. Do this 3 times per week, on different days to your bodyweight circuits if possible, and you will soon be noticing the difference.

The best options for beginners will usually involve exercises such as stationary cycling, step ups, star jumps, skipping rope or sprinting. Please dont be put off by the word sprinting. You dont need to be running fast compared to someone else, you just need to be putting in 100% effort even if that is a jog at first.

Remember warm ups and cooldowns involve easy repetitive exercise that either raise your heart rate before exercise or bring it back down after your workout. Good options for beginners are walking, easy jogging, easy cycling etc.

There have been many studies done on this type of high intensity training and it has been proven time and time again to be the best and fastest way to burn fat and improve general fitness.

Also, dont think that this is too simple. That is the key, just get up and do it. Train with intensity and focus. Surely you can find 20 minutes in which to do this simple but strenuous workout.

Even if you have children, you can do this type of workout at the playground while they play, walk to the playground as a warm up and then do step ups or skip rope while they climb and have fun too. Or do it outside in the backyard while they play. Or use your pram and push as hard as you can for the 30 second efforts and slow to an easy walk for the 'rest' periods. Dont find excuses, just get up off your but and do it. You can even do it while watching your favourite TV show, but just remember to go as hard as you can for the full 30 seconds. This is the absolute key!

There are many different ways to vary your cardio workout, so when you have been doing the above session for at least one month consistently three times per week, check these out.