What type of cardio is best to burn fat?
Q: Of all the different types of cardio, which type is the best possible way to burn fat? I have read that certain machines burn more calories than others but have been confused as to what to do to get the results I’m looking for. Do you have any suggestions that might help steer me in the right direction?
A: One of the quickest ways to incinerate fat is by adding interval training to your program. Interval training basically means training at a challenging level and then periodically ramping up the intensity for short, intense bursts. Here are five examples of interval training for different fitness levels that will turn your body into a fat-burning furnace. Find out which ones work best for you, and the sooner you get started, the quicker you’ll see results.
Beginner - Walking/Speed walking
If you are new to the fitness world and walking gave you results but just isn’t doing it for you any more, try adding speed-walking intervals to shake things up. To get started, all you have to do is walk at your normal pace for 2 minutes and then speed walk as fast as you can for 30 seconds. Repeat this process for the same amount of time or distance as you had been doing and then every 2-3 weeks add 5 minutes to the session until you are ready for a new challenge.
Moderate - Walking/Jogging
Once you’ve mastered the speed walking intervals and you’re looking for something new to keep the progress going, try walking/jogging intervals. This time around, start with a fast-paced walk for 2 minutes and then jog at a moderate pace for 30 seconds. As you get in better condition you can add time to the interval until you are able to jog for the entire session.
Advanced - Jump rope intervals
Jumping rope takes agility, coordination and conditioning, so adding interval training to this already difficult exercise will take even the most experienced fitness buff to the next level. To get started, try something simple like doing a 1-minute jump at a normal pace and then accelerating the intensity for 30 seconds; take a minute to rest and then repeat the process for the desired amount of reps. Be sure not to go too fast until your coordination catches up with your speed, or you’ll spend most of your time missing the rope and you won’t get a good workout.
Pro - 40-100-yard sprint intervals
Athletes and coaches have always known that one of the best ways to get faster, leaner and in better shape is to add short, intense sprints to their training routines. Not convinced yet? Check out the body of any accomplished sprinter, and I guarantee he or she will look like a walking anatomy lesson. There is no reason why the average healthy person can’t benefit from this type of training. To get started, simply find a flat, safe area where you can run at high speed for distances of 40-100 yards.
Start with a shorter distance of 40-50 yards and do 8-10 sprints with 30-60 seconds rest periods in between. As you get better, you can increase the distance up to 100 yards or add more reps to increase the intensity.
The possibilities are endless when it comes to adding interval training to your routine, so don’t be afraid to try different things. Make sure you start with an activity that best fits into your current fitness level, and then you can move up as you get in better shape. Remember, interval training works best when the intervals are short, intense bursts of speed, so make sure you keep them between 30-60 seconds for best results.
