Four Simple Cardio Programs to Burn Fat Super Fast
Jumping Rope

Jumping rope provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It’s no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

Stand erect, but relaxed, when you jump.
Keep your knees slightly bent.
Look straight ahead, not at your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop – then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline

Jumping on a trampoline – yes, I said jumping on a trampoline – is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It’s easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor Sprints

A Great workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you’re going to collapse, stop; walk until you’re no longer huffing and puffing; then, sprint again. You might call this the ‘Forrest Gump’ Workout. Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest/walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. Sprint your butt off, walk until you catch your breath, then do it again. The harder you push yourself, combined with the faster and longer distance you run, the sooner you will get in shape and the more fat you will lose.

Outdoor sprints offer fat loss and a great body at no cost, so push harder than you ever have pushed before. If this sounds too difficult, consider the payoff. Any successful athlete will tell you they have put their bodies through this type of workout challenge.

If you are in good physical health, a sprint workout is extremely safe – so remember, just because you might feel like quitting doesn’t mean you have to. In other words, keep pushing and get your butt in shape, no whining, no complaining; just results, and a happy, more confident you.

Stadium Stairs

Running up stairs is a great no-cost, outdoor workout available at your local high school or college stadium. Sprint to the top of the stadium, then walk down the stairs. Remember, safety first! As soon as you get to the bottom, sprint back up to the top, and repeat.

This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us doesn’t want the lean, muscular shape of an athlete? So stop complaining about not being able to afford the fancy equipment. Go to the stairs and run your butt off! You’ll get a tight, firm rear because you’ll lose that fat from your behind, and everywhere else, as you burn up the calories running up those stairs.

Getting in shape, losing inches, and feeling better about you can be accomplished by accompanying losing fat with gaining muscle. By gaining muscle mass, you increase your metabolism and burn more calories. Getting rid of fat makes is easier to increase muscle through exercise. If you do your exercising correctly, you’ll find that you reach both objectives at the same time. This is a plan with two steps that will help you achieve the great results.

1. Burn Fat

The perfect candidate for interval training would be any person that truly wants to burn fat as fast as possible. According to research conducted by the American College of Sports Medicine, high intensity workouts for shorter time periods will burn more calories than longer, slower workouts. If fact, high intensity is the main part of interval training. You will incorporate small bits of cardio workouts into intervals of slower exercises. You will get a full body workout with the most calories and fat burning with this.

The aerobic and the anaerobic systems of the body will both burn fat if you do this sort of exercise. Fast aerobic exercises start the anaerobic system, which uses energy stored in the muscles. Working out slower starts the aerobic system by using oxygen to transform stored carbohydrates into energy. By switching systems, you can burn the most calories and build muscles, too.

What do you do to start interval training? First, walk in one place in order to warm up the muscles, then stretch the muscles to loosen them up a bit. After the stretches, spend two minutes on the first slow interval. Sit-ups, squats, crunches, and other calisthenics are great forms of slow interval exercises. A heart rate of around 100-110 is a good range, so make sure you slow down your exercise a notch if your heart rate is higher.

The interval may begin once the two minutes have passed. High impact exercise such as running or jumping rope lasts for two minutes for this interval.

For best results, alternate two-minute intervals of fast exercise and two minutes of slower exercise for 30 to 60 minutes.

2. Gain Muscle Mass

Interval training helps to gain some muscle, but to get the best results in the littlest amount of time, you can use a two-fold interval training and weightlifting routing to gain more muscle. Alternating between weight lifting days and interval training days is the best way to do this. Training is very important if you want to be healthy. To burn fat is recommendable not to do the exercises with hurry to finish them; you have to do it carefully and correctly, and you’ll see your weight will go down.

Completing exercises slowly on weightlifting days can maximize the exercise of each muscle. Doing different lifts that work various areas such as inner and outer thighs, triceps and biceps, delts, gluts, pecs etc is crucial.

Your ab muscles do not need a day to rest since they are more durable. Therefore, crunches and sit-ups should both be included in your daily workout.

You may get the best results by using the two-step strategy of burning fat and building muscle as a duel process. You can be slender and still gain muscle just as you can be muscular and burn calories!

Weighed myself in this morning and am down another 2lbs. It must be all the stacking and moving firewood and cleaning my walls in preparation for painting! Any exercise is good as long as you move. This week I have managed to walk 9kms so far, even though my foot is still sore, it seems to get better as it warms up and gets worked in.

Found some easy ways to burn calories:

For a 150-pound person, doing these exercises will burn about 150 calories.

Walking 1.5 km at a pace of 15 to 20 minutes per km
Swimming laps for 20 minutes
Bicycling for 30 minutes
Running 1.5 km at a pace of 10 minutes per km
Climbing stairs for 15 minutes
Raking leaves for 30 minutes
Playing basketball for 15 to 30 minutes
Playing volleyball for 45 to 60 minutes
Gardening for 30 to 45 minutes
Jumping rope for 15 minutes
Dancing for 30 minutes
Plus for those of us living in a snowy climate we can add snow shovelling to that list.

The more intense you work out, it will take less time to burn the calories, or the more calories you will burn in the same amount of time! Pick one and try it out today!

Sue
Tuesday/Weigh-In