Slow-Walking on a Treadmill
Not the most intense workout, but sometimes that’s ok. If you need to get lean quick, slow cardio may be the solution.
You don’t necessarily need to do cardio when you’re doing 5-6 weight-training sessions per week, but it certainly speeds up the process. This also increases blood flow to the legs, which speeds up recovery.
LISS cardio (low intensity steady state cardio) is a great way to improve your recovery and burn a little more calories, which is always better than burning no calories.
Now we’re getting into more intense cardio – hill sprints are nothing short of magic. They’ll they burn fat faster, build up your butt muscles, and increase your overall conditioning.
Because hills vary so much in length and slope, it’s hard to prescribe a workout for hill sprints and so I have just one rule: run as many sprints as you can before you feel your body start to give out.
Fun fact: You can burn more calories jumping rope than nearly any other physical activity.
There are two ways I like to use a rope for cardio:
- do as many jumps as you can in a 30 minute period
- intervals of one minute on, one minute off for a 10 minute period (done at a faster pace)
When it comes to conditioning and cardio, kettlebell’s are hard to beat in terms of their versatility – but swings are an easy way to start.
For my swing workouts, just do this:
- Set a timer for 10 minutes.
- Do as many swings as you can, splitting your swings into as few sets as possible.
- Stop the set once your from starts to decline.
When it’s too cold outside, try to do these in an ascending/descending pyramid, for a total of 8 sets.
- Set 1: Sprint to the top of the stairs and return to the bottom.
- Set 2: Sprint to the top of the stairs and return to the bottom twice (no rest between).
- Set 3: Sprint to the top of the stairs and return to the bottom three times (no rest between).
- Set 4: Sprint to the top of the stairs and return to the bottom four times (no rest between).
- Set 5: Sprint to the top of the stairs and return to the bottom four times (no rest between).
- Set 6: Sprint to the top of the stairs and return to the bottom three times (no rest between).
- Set 7: Sprint to the top of the stairs and return to the bottom twice (no rest between).
- Set 8: Sprint to the top of the stairs and return to the bottom.
Rest 30 seconds to a minute as needed between each set.
This is a lot of fun, and a great change of pace from normal types of sprinting.
Very few things look more badass than pushing a sled loaded with a few hundred pounds. If you don’t have a sled, try pushing your car around a parking lot.
Sleds have grown popular as of late. It’s due to the fact that few pieces of exercise equipment can give you a full body workout. While the standard sled activities are pushes, if you have the proper attachments, you can do pull and drag exercises as well.
Here’s a beginner sled workout:
- Load a sled up with the equivalent of your body weight.
- Push the sled as far as you can.
- Rest 45 seconds.
- Push the sled back to the starting point.
- Repeat for a total of 3 pushes in each direction.
Sometimes, it’s a marathon; sometimes it’s a sprint. Sex has many of the same benefits and characteristics of an intense workout. Can you name a better way to break a sweat? I don’t think so.
In general, sprints are key for fat loss. Doing them on a beach makes them even more so.
That’s because the sand forces your calves, legs, and the everything in the foot-ankle complex to work different than the traditional sprint. This more intense sprinting method will have you more exhausted than a normal run ever has.