Only Cardio Workouts For Fat Loss
Only Cardio Workouts For Fat Loss
Cardio – it’s been in and out of our hearts like black coffee and bowls of pasta. Praised for its fast-acting fat-burning benefits one minute, then demonised for its potential to reverse your muscle-building efforts the next.
But, whether you’re interested in using cardio for weight loss or are looking for the best cardio for fat loss, let us tell you something – cardio can and should have a place in your training programme.
“Generally, cardio is a double-edged sword for exercisers,” says Origym PT, Luke Hughes. “While too much of a focus on cardio can seriously curtail muscle and strength gains in the gym, cardio is also a widely-accepted component of burning fat.”
The secret is making cardio work for you – ie not pounding it so hard and long that you undo your time at the squat rack; but doing it in just the right amounts so that, when it comes to cardio for fat loss, it really is golden.
“To burn fat, you must run at a calorie deficit,” says Hughes. “However, to build muscle and burn fat, you need to be selective with the kind of exercise you are completing, so as not to deplete potential gains from lifting weights and strength training. The best kind of cardio for fat loss, therefore, providing you want to maintain muscle and strength [interjection from us – who doesn’t?], is high intensity interval training.”
So what makes HIIT such a special cardio for fat loss? Because HIIT is essentially short bursts of cardio, it reduces how long you’re running your body at a calorie deficit, while, typically, ticking off a strength-training element at the same time. And, because HIIT gets your heart rate pumped to around 80% of its maximum, you should enjoy afterburn or EPOC benefits – which look like increased calorie and fat burn – for 36 hours after your workout.
CARDIO FOR FAT LOSS: YOUR 6 GO-TO WORKOUTS
1. SPRINT TRAINING
Fed up of trying to squeeze in a 5km-run to an already jam-packed day?
“Adding sprint intervals will help you cut down on longer runs, and also help you build muscle from your cardio training,” says Hughes. “A simple circuit could look like: sprint for 20-30 seconds, then lightly jog for 40-60 seconds. Repeat five times.”
Put on a pair of the best running trainers and you’re halfway there.
2. SKIPPING
Not just an activity for the school playground, skipping is a portable way of introducing HIIT to your cardio for fat loss programme, recommended by Tony McCarthy, co-founder of Truth Gym.
“Skip for two-minute rounds with a one-minute rest, doing a 30-second sprint followed by a 30-second gentle skip,” says McCarthy. “Repeat four times.”
Or try this fat-burning skipping rope workout.
3. KETTLEBELL TRAINING
Don’t overlook this humble piece of kit when it comes to cardio for fat loss.
“One of my favourite components of a high-intensity kettlebell exercise is kettlebell squats,” says Hughes. “Repeat for 20-seconds active, followed by a 40-second rest for best results.”
Combine with these nine kettlebell exercises for the ultimate kettlebell cardio for fat loss circuit.
4. BOXING
There’s a reason why the Kardashians, Caroline Flack and these other celebrities who do boxing love gloving up. It’s a great cardio for fat loss.
“Head to the bag for six rounds – each round lasting two minutes, followed by a one-minute rest,” says McCarthy. “Punch the bag as many times as you can for 10 seconds, move around the bag for 10 seconds and repeat.”
There are also plenty of boxing classes you can try – here’s a 20-minute taster of what a full body boxing exercise looks like.
5. ROWING
“Rowing is a great cardio workout that shouldn’t be overlooked,” says Hughes. No wonder then it’s having a bit of a moment. “As well as increasing cardiovascular fitness, rowing will also increase core strength and functional fitness, so exercisers can ensure maximum strength gain and fat loss, without inhibiting muscle gains. Row for either a 30-second sprint followed by 30 seconds at a lighter stroke rate, or (for beginners) a 20-second sprint, followed by 40 seconds at a lighter stroke rate. Repeat five times.”
Before you start, swat up on the five common rowing mistakes to avoid; you’ll look like a pro.
6. CIRCUITS
Last but not least – circuits. Oh yeah. Mix and match the above for the ultimate cardio for fat loss or combine McCarthy’s favourite three circuit exercises, instead.
“Do a descending pyramid of press ups, sit ups and tuck jump,” he says. “Start with ten reps of each and work down to one rep. Time yourself and each time you do this routine, try to beat your previous time.”
If they’re good enough for Kayla…
How to maximise the gains for your cardio for fat loss? Combine it with some fat-burning nutrition tips. McCarthy recommends doing your HIIT on an empty stomach – ie fasted cardio – a tip supported by Northumbria University, who found you can lose 20% more body fat exercising on an empty stomach. You may also want to adjust your carb to protein to fat ratios for the best macros for fat loss for added fat burn throughout the day.