Fat Burning Cardio Workouts

Three Fat burning workouts follow which have been designed around the latest cardio research and which have been proven to get great results.

For maximum fat burning and time efficiency, use either fat burning workout 1 or fat burning workout 2, which are both high-intensity sessions. Fat Burning workout 3 is a low intensity program that may be more appropriate for beginners or at certain times when you are easing back for various reasons - e.g. following illness or injury.

For each fat burning program, select the pace or machine resistance according to your individual level of cardiovascular fitness. If you have a heart rate monitor, you can work out the appropriate intensity needed to bring your heart rate to the prescribed level. Alternatively, use the Borg RPE 

As you adapt to cardio training and your cardiovascular fitness improves, you will need to increase the machine's resistance or your pace to continue gaining benefits. When the exercise feels a little easier, it's time to make it harder again! For example, if you started at level 2 on the stationary bike 

you may need to increase to level 3 after a few weeks to elicit the same RPE. Alternatively, keep changing the type of cardio you do to keep your body guessing.

ntermediate

Aim to maintain a slightly lower THR of 70-80% MHR or an RPE of 6. Maintain this for 10-15 minutes to start with, and increase your workout time by 1 minute each time you train, until you reach 20 minutes.

Beginners

Do not attempt this workout until you have achieved a good level of cardio fitness using fat burning workout 3