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However, there are many different ways to design a cardio plan for getting lean, which varies in effectiveness and efficiency. Since everyone have differences that could affect the suitability and practicality of a cardio routine to get lean, it’s better to have the general principles and guidelines for creating a particular program that will meet your needs and preferences instead of having a one-size-fits-all program to follow. If your aim is to burn fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training program. The best way to get an intense, fat blasting workout with cardio training is by doing High Intensity Interval Training (HIIT).
High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise for recovering. If you aren’t fit enough or you have a physical weakness that prevents you from doing HIIT in any way in your cardio routine you can choose a different, less intense form of cardio workout and optimize it for the best results. In order to get lean as fast as possible with steady state cardio I recommend finding the highest intensity of any cardio exercise that you can sustain for 30-60 minutes a session, 3-7 days a week. I don’t follow BodyRock anymore (which I think is changing its site name to The Daily HIIT?), but in college I lived and breathed by these workouts.


I love switching up my ab workouts, so when I found this Core Challenge from Tribe Sports on Pinterest, I was excited to give it a try. This workout from FitSugar takes about 20 minutes to complete and I found the 60-second plank unusually challenging when done at the end of the sequence. I’ll post another roundup at the end of February to highlight some of my favorite online workouts from the upcoming month. I just found your blog through Pinterest (the towel workout, specifically) – I LOVE IT!
Haha, I have the midsection problem too, and never did until I started drinking beer (and only craft beer at that)!
I feel you on that–my summer wardrobe is so much more exciting than my winter clothing! This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License. Providing that your diet is well dialed in, cardio training combined with strength training in one program can tremendously accelerate your fat loss, improve health, increase fitness and help you to reach optimal body composition fast. The rate of fat burning with cardio can be controlled by tweaking the workout variables: intensity, duration and frequency. Here’s a guide to help you setup a cardio plan to get lean fast, and get in shape fast.
Intensity is the most important variable that affects the rate of calorie burn from cardio training. It’s the most time-efficient form of cardio, very effective for fat loss and leads to increased levels of fitness and health.
This workout can be performed anywhere outdoors that allows you to sprint such as a playing field, or it can be performed on a treadmill in the gym or at home. You can tweak it to become more intense or less intense in accordance with your circumstances and goals. Set the variables to design your specific cardio plan based on your available time and what you can stick to long enough.
The site was started by Zuzana and Freddy Light, but when they decided to divorce and went their separate ways, I followed Zuzana with her new ZWOW pursuit and left Freddy and his creepy, over-sexualized fitness blog behind. First off, you burn more calories during cardio if you do some form of weight training beforehand. I’m a new reader as well, and will admit I just spent the last hour or so perusing your outfit posts. I'm Nicole, a group fitness instructor, healthy lifestyle blogger (you probably figured that one out by now) and Certified Personal Trainer living in Boston, MA.


For getting lean fast you’ll want to have a cardio plan in which the variables are optimum for burning calories at the maximum rate when you execute them. Once HIIT is performed correctly it will burn more overall calories than a less intense form of cardio done in the same duration.
But one of the main factors to take into consideration when selecting a cardio plan is suitability for the user.
It represents the 30 minutes high intensity (work) and 60 minutes low intensity (recovery).
But always keep in mind that getting the right balance of intensity, duration and frequency will maximize fat loss.
And while the fitness routines I post here each week keep me healthy and fit, I still love trying out others’ workouts. But I still like going back in the BodyRock archives and doing Zuzana’s old workouts, and I did this one the other day. Second, we all have our pesky problem areas and mine just happens to be my midsection ($10 says my mom is reading this sentence, shaking her head and thinking well maybe you should stop drinking so much beer!…no one asked you, Mom!). ZWOW #46 caught my eye because it only requires a set of hand weights (I used two 10-lb weights) and you can do it in the smallest of rooms. Not sure how I can be so motivated to workout but too lazy too hook up my laptop to the TV every time, but it’s true. It gives me new ideas for exercises to incorporate into my own torturous creations, and it keeps my personal fitness routine from getting boring.
As an added bonus, in the wintertime, it’s a great way to crank up my body temperature before venturing out into the freezing pre-dawn Boston air.
I’m feeling inspired to go through my closet and find something more fun to wear instead of my jeans and sweater winter usual.
If I want to make the work interval last longer than the recovery interval I will change the ratio to 2:1 (60s work and 30s rest). Thanks to Pinterest (damnit I just can’t quit you!), it’s easy to find online workouts you can do at the gym and from the comfort of your own home.
I want to start sharing with you some of my favorite finds from around the web, so I’ll start doing these little roundups monthly.



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