15 Cardio Workouts For Rapid Fat Loss By Shane T.

Doll CPT, CSCS This document is 2009 Shaping Concepts, LLC. All Rights Reserved. Publisher: Shaping Concepts, LLC 1009 Anna Knapp Blvd Suite 101 Mt. Pleasant, SC 29464 Disclaimer: The information contained in this e-book should not be viewed as an individual exercise prescription and is for educational purposes only.

Who Else Wants To Stop Doing Boring 45-60 Minutes Cardio Workouts?
Charleston Fitness Expert Reveals 15 Supercharged Cardio Workouts That Produce Twice The Results In Half The Time Of Traditional Cardio Workouts
From The Desk Of: Shane Doll CPT, CSCS Dear Friend, Hi this is Shane Doll, Im a certified personal trainer and founder of Shaping Concepts Personal Training Studios. I wrote this e-book to introduce you to just a sample of the variety of ways you can switch up your cardio workouts for better results. When most people think about cardio workouts they envision a boring session on a treadmill or some other piece of cardio equipment. The truth is there are endless ways you can come up with how to do a cardio workout. The 15 cardio workouts I provide you with in this book are just the beginning. You could use your imagination and come up with many more. Any activity that raises your heart rate can in essence be a cardio workout. Getting in your cardio workouts should never be boring. In fact, adding variety to your workout is one of the most effective techniques you can use for consistency and best results. If youre bored with any activity youll find it hard sticking with it. The biggest tip I can give you is to change things up regularly. Get yourself outside when you can and try to avoid doing the same old routines over and over again. Recreational sports like pick-up basketball, tennis, racquetball, and soccer are also

excellent ways to add an enjoyment factor to your exercise. If you can get in some cardio without thinking youre working out this will be a huge benefit. While there are numerous ways you can do cardio, the purpose of the workouts I provide you with in this book are to help with fat loss. All cardio is not created equal. Unless youre training for a race, triathlon, etc, I can find no reason for you to do long-slow distance workouts. This would include long runs, bike rides, or marathon sessions on any cardio equipment. While long-slow distance cardio is beneficial at improving endurance its not very effective at fat loss. Heres a secret. Its not how many calories you burn during the workout the matters. When it comes to fat loss, its how the workout impacted the hormonal systems in your body and how many calories your body will burn after the workout. The most effective cardio workouts for fat loss will include short bursts of high intensity movement followed by lower intensity recovery. This is called interval training and can be completed as youll see in numerous ways. The idea is to do an activity that really elevates your heart rate (90% max heart rate and greater) which will kick in the release of growth hormone. This is one of the secrets why burst training or interval workouts are far superior to any other types of workouts for fat loss. I should mention that high intensity training is not for everyone. If you have cardiovascular health issues youll want to talk with your doctor on the best exercise prescription for your situation. Individuals with high blood pressure for example will see the most improvements with moderate intensity aerobic exercise (50-70% max heart rate). Nevertheless, the goal of healthy individuals looking to lose fat, increase energy, and improve their stamina should be working up to doing high intensity interval type workouts. The simply works better than anything else Ive ever found in all my years as a fitness trainer and coach. If youre new to exercise or havent been active in a while, youll definitely want to start by building whats called an aerobic base. This is best accomplished by walking or doing some other low-moderate intensity aerobic exercise. The idea is to build up a foundation that will allow you to later perform the high intensity interval workouts.

Heres why thats so important. If you go out and try to do a high intensity workout without having an aerobic base youll be more prone to injury and the workout wont be as effective. The reason it wont be very effective is because it wont last long enough. Imagine going outside right now and running around house as fast as you could. How many laps do you think youd make before youd be doubled over gasping for air? If you dont have much of an aerobic base it probably wont take long. What is happening (as youre doubled over gasping for air) is that your body is trying to bring in oxygen as fast as it can but you cant retain it. As fast as you try to bring it in, you blow it right back out. If your lungs dont have the capacity to absorb the oxygen and get it to your blood the muscles shut down in a hurry. By working on improving your aerobic base youll be much more efficient at grabbing the oxygen during your workouts. There is another little known benefit of doing resistance training in this whole mix. As you start working out doing resistance training in combination with your cardio, youll improve your aerobic base. Why? Because as you start conditioning your muscles youll make them more efficient at grabbing oxygen. The whole idea is to improve the ability of your heart and lungs to bring in oxygen and transport it through your bloodstream. You should start at low intensity and keep working your way up. If you keep doing the same intensity youll see poor gains in your cardio-respiratory system and therefore few changes in your body composition. Heres an easy way to distinguish between aerobic workouts and high intensity anaerobic workouts. If youre doing an aerobic workout youll be able to carry on a conversation during the activity. Conversely, if youre in an anaerobic state youll be completely out of breath and would find it hard carrying on a conversation at all. High intensity, interval or burst training simply involves you doing any activity that gets you out of breath in a hurry (typically 15-30 seconds) then is followed by a low intensity recovery period of 60-90 seconds.

You should perform the lower intensity aerobic workouts during the beginning of your program then progress to doing higher and higher intensities as soon as possible. Everyone will progress at different levels but a few weeks with lower intensity aerobic exercise is recommended for people just starting an exercise routine. The other nice thing about high intensity interval or burst training workouts is that they dont take long to complete. Youll get way more bang for your buck in terms of benefits to your body while also saving time. Everyone is short on time these days and I know you have other things youd rather be doing. You can get more benefit from a 20 minute high intensity workout than you can from doing a 60 minute long-slow-distance workout on a treadmill or elliptical for example. All of the workouts that I provide for you in this book take less than 30 minutes to complete. Youll NEVER have to do cardio for longer than 30 minutes another day of your life if youre healthy enough to do high intensity interval/burst style workouts. Having said that, if theres any reason you cant do the high intensity cardio workouts simply stick with your low-moderate intensity aerobic exercise. If you combine something as simple as walking for 30-45 minutes a day along with resistance training youll still make significant improvements. The workouts that I give you are just a faster, more efficient way of getting the job done. Have fun with these workouts, dont forget to mix it up, and challenge yourself every day. Anything less than 100% (with anything in life) only constitutes cheating yourself. If youre going to live, live strong with vitality, energy, and self-confidence. These workouts will help you do just that.

#1

Sprint 8 Intervals

Description Sprint 8 Intervals originated by fat loss and fitness expert Phil Campbell are one of my favorite treadmill routines. The Sprint 8 program is built into Vision Fitness treadmills which is one of the reasons I feature them in my training studios. You dont have to own a Vision treadmill to do Sprint 8 Intervals though. The concept is to do eight high intensity intervals of 30 seconds each followed by 1:30 of rest. The 30 second intervals are to be completed at 85% of max heart rate or greater. The short duration, high intensity bursts are an excellent way to boost growth hormone levels and maximize the fat burning effects of your workouts. The intervals can be completed on most any piece of cardio equipment including treadmills, elliptical trainers, stationary bikes, and rowing machines. The idea is to get yourself out of breath with a short burst of high intensity exercise then follow it with a brief recovery period of low intensity work. On a treadmill this can be done manually by changing the speed and incline. Youll in essence be doing a walk, sprint, walk, sprint circuit for a total of eight times. The workout will take approximately 30 minutes including warm-up and cool down. Equipment Treadmill, elliptical trainer, stationary bike, rowing machine Duration Approximately 30 minutes

#2

Stair Runs

Description Stair runs are another excellent way to do burst training. The idea is to run up a stairwell or stadium steps then walk back down. The runs will take anywhere between 10-30 seconds each with approximately twice the time of the interval for recovery on the walk back down. Stair runs are an excellent way to build cardiorespiratory stamina and endurance along with building total body strength. Theyre also an excellent fat burning workout due to the short bursts of high intensity exercise. Stair runs are one of my favorite things to do when Im traveling. Most hotels have stairwells that rarely get used. I wont waste my time in a less than adequate fitness center when I can get a great workout in the hotel stairwell. This works best when the hotel has a minimum of 5 floors. I will only typically run 10 flights even if the hotel has more floors. That is about the maximum you can do to stay within the burst principals of 10-30 seconds of high intensity effort. I will look to do about 8 total circuits of running up and walking down. Equipment None required Duration Approximately 15-20 minutes

#3

Rowing Intervals

Description Rowing is probably one of the best total body exercises you can do. Add the high intensity principals of intervals and youll get one of the best cardio workouts you can do. The idea is the same as Sprint 8 intervals on a treadmill or other cardio equipment. Youre going to go hard for 30 seconds then slow back down to a slow pace for 1:30 of recovery. Intervals on a rower will really work you! Get ready for an intense workout if you plan on doing rowing intervals. I recommend a total of 8 intervals during your workout. Make sure to include 2-3 minutes of warm-up and 2-3 minutes of cool-down time during this workout. Equipment Rowing machine Duration Approximately 30 minutes

#4

Track Intervals

Description Track intervals are very similar to the Sprint 8 workouts done on cardio equipment. The difference is you have the benefit of being outside for this workout. I highly recommend you get outside when you can to do your cardio training. Not only will this reduce the boredom factor but youll also be able to get out and breathe in some fresh air. There are many ways to do track intervals but my favorite is to run the curves and walk the straight-a-ways. Look to do a 5-10 minute warm-up routine of dynamic stretching and some light jogging (do a couple of laps) before starting this routine. You dont want to go into sprints cold as youll increase the likelihood of pulling a hamstring or suffering some other sort of injury. I recommend you do a total of 8 laps where you sprint the curves and walk the straight-a-ways. Equipment None required Duration Approximately 30 minutes

#5

Suicide Runs

Description Suicide runs are completed on a basketball court and go as follows: You start at the end of the court and run to the foul line, reach down to touch the line, then return to the start position. Youll immediately turn back and run to the top of the key (the 3 point line) next, touch the line, then return to the start. Repeat this same process next to the half court line, then to the 3 point line at the other end, the foul line, and finally the end line under the other basket. If youve played basketball in middle school or high school chances are youve done these runs before. Theyre great for conditioning and really work. I recommend you do anywhere between 8-10 circuits resting for 1:30 between each run. Perform a warm-up period of 5-10 minutes including some dynamic stretching and light jogging or stair runs. Cool down by walking up and down the court 3-4 times when finished. Equipment None required Duration Approximately 30 minutes

#6

Heavy Bag- Jump Rope

Description The heavy bag- jump rope workout is great way to get in some total body conditioning. There are few exercises that will build strength, stamina, and endurance better. The workout goes like thisYoull work a heavy bag with a variety of punch combinations giving it all you got for 30 seconds. When finished youll immediately go over and pick up a jump rope and complete for another 30 seconds. This in essence is one round. Youll walk the floor for one minute in between rounds for recovery. I recommend you complete anywhere between 812 rounds. Get ready for this workout as it will definitely get you out of breath and leave you feeling spent when youre done. Equipment Heavy bag, gloves, and jump rope Duration Approximately 20-30 minutes

#7

Cross Training (Treadmill-Elliptical-Stationary Bike)

Description Cross-Training can mean a lot of different things (combining various forms of exercise) but for this example Im speaking about a cross-training routine you can do in the gym. As you know Im not a big fan of getting on one piece of equipment for a boring long-slow-distance workout. Heres a great way to mix it up that will keep you from getting bored while at the same time provide you with fat burning benefits. The cross-training workout Im speaking of is combining a treadmill, elliptical machine, and stationary bike. Each machine will provide a different stimulus and work your body differently. Heres what I recommend. Start on one machine warm up for 3 minutes at a low intensity. Next pick up the pace and go at a moderate-high intensity for the next 7 minutes. Once you reach the 10 minute mark, switch machines and repeat the process (3 minutes low intensity followed by 7 minutes moderate-high intensity). Do this for all three machines. The workout itself will take approximately 30 minutes. Make sure to include a 2-3 minute cool down after your last circuit. Equipment Treadmill, elliptical, stationary bike Duration Approximately 30 minutes

#8

Hill Sprints

Description Hill sprints are one of my all-time favorite ways to do cardio. I fell in love with hill sprints as a kid watching one of idols, football great Walter Payton, do these in his off-season workouts. I figured if he did them, they must be effective. And WOW are they ever! You can build great leg strength along with getting in excellent conditioning with these workouts. Go find yourself a hill somewhere with a safe running surface (grass obviously works the best). Youll sprint up the hill and walk back down. Complete a 5-10 minute warm-up period of dynamic stretching and light jogging prior to completing the sprints. I recommend you do a total of 10-12 sprints depending on the size of the hill. Here in the Charleston Lowcountry its hard to find good hills so you wont be able to run but for 10-15 seconds in your sprint. Thats ok if you dont have a long hill, just do more sprints. The steeper the hill the better though if you can find it as the incline will increase intensity. Perform a 3-5 minute cool-down by walking after youre done with your sprints. Equipment None required (optional cleated shoes to improve traction) Duration Approximately 15-30 minutes

#9

Wall Ball

Description Wall Ball is a killer total body workout that can be used as an alternative to boring machine routines. The idea behind Wall Ball is to take a heavy medicine ball, the heavier the better, but any one will do. Youll need to have a brick, block, or concrete wall to do this exercise because youre going to throw the ball off the wall. Heres how it works. Youll take the medicine ball down with you into a squat and when you come up out of your squat youll thrust it into the air off the wall (as high as you can throw it) then catch it and return back into your next squat. Youll want to do sets of 10-20 reps with rest-recovery periods of about the same length or slightly longer. I recommend you do anywhere between 8-12 rounds of this exercise depending on how many reps you do in each set. The workout should take anywhere between 15-20 minutes but will still be high intensity and leave you totally spent. Give it a try, youll love it. Equipment Medicine Ball Duration Approximately 15-20 minutes

#10

Box Jumps

Description Box jumps are traditionally used for plyometric exercises in sports performance training but they can also be used for cardio conditioning. I recommend the box height not exceed 24 inches regardless of your fitness level. You dont want to have the box be so high that when you get fatigued you end up racking your shins onto the side of the box. Ouch! Ive done this before and trust me its no fun. Most plyo boxes come in 12, 18, and 24 heights. Pick a box that fits you by taking some practice jumps before starting. You shouldnt have to go all out to reach the top of the box. The idea here is to do successive jumps in a row for metabolic conditioning not develop your vertical leap. Once you choose the appropriate box height warm up with some dynamic stretching and light jogging on treadmill for 5 minutes. Youll want to do sets of 10 jumps each followed by a short rest period of 30 seconds. Look to complete 8 sets in your workout then cool-down with some walking on treadmill and/or static stretching for 5-10 minutes. Equipment Plyo box between 12-24 in height Duration Approximately 20-30 minutes

#11

Step/Bench Shuffles

Description Using a low box or bench youll start with one foot on the platform and one foot on the ground. Pushing off the foot that is on the platform youll shuffle from side to side. Use your arms in a running motion to help drive the movement. Each foot strike on the bench or step counts for 1 rep. Complete a total of 20 foot strikes for each set. Rest for 30 seconds between each set. Complete a total of 8 sets in your workout. Once again warm up with some dynamic stretching and/or light jogging on a treadmill for 5-10 minutes and cool down with walking and static stretching. The idea is to transition from side to side quickly and perform the movement in a running motion. This exercise will get your heart rate up in hurry and really works your anaerobic energy system. You can use a small plyo box, aerobic step or weight bench for this exercise. Equipment Small box, aerobic step, or weight bench Duration Approximately 20-30 minutes

#12

Scab Runs

Description Scab runs are complete outside preferably on a lined football or soccer field. Youll start in the end zone and run to the 10 yard line and back. When you reach the start line you can do either 10 push-ups or 10 sit-ups. Immediately get back up and run to the 20 yard line and repeat with either the 10 push-ups or 10 situps. You can switch from push-ups to sit-ups after each run or select just one movement, your choice. Youll repeat this process to the 30 yard line, 40 yard line, and so forth until you get all the way down to the other end zone. This workout is designed to be completed with minimal rest between each run. Youll find this to be one tough workout. Dont be surprised to find yourself flat on your back, totally spent, gazing up to the sky after you finish the workout. Youll know that you did something when you get done. This workout is about as good as it gets for total body conditioning. Warm up with some light jogging and/or dynamic stretching for 5-10 minutes. Cool down with some static stretching (that is if you still have anything left after the workout!) Equipment None required Duration Approximately 15-20 minutes

#13

Swim Intervals

Description Swim intervals nothing more than circuits in a pool doing short bursts of all out effort followed by brief recovery periods. The concept is the same as Sprint 8 training or other intervals. Your interval will vary depending on the length of the pool youre in. Youll want to go all out for 15-30 seconds so adjust your swim length accordingly. Do a low-intensity movement during your recovery period like a back stroke or other movement that allows you to lower your heart rate. Recover for 1:00-1:30 then start your next interval. Complete a total of 8 intervals. Warm up by completing some laps to prepare yourself for the high intensity intervals. Cool down by doing the same. Swimming is a great way to complete low-impact cardio conditioning and provides a nice alternative for individuals who have issues with their knees, back, feet, or ankles that would prevent them from running. Equipment None Required Duration Approximately 20-30 minutes

#14

Mountain Climbers- Jumping Jacks

Description This combination workout includes two very effective body weight movements for cardio conditioning; mountain climbers and jumping jacks. These exercises have been around forever and they flat out work. The beauty of this workout is in the simplicity. You can do it anywhere, anytime, with no equipment required. This is favorite workout of mine when Im traveling and find I dont have much to work with in the hotel fitness center. Ive even done this workout in my room as you only need a very small space to do the exercises. Start by getting on the floor for your mountain climbers. Put yourself in a push-up position with the only difference being youll start with one foot forward (your knee will be bent and positioned under your chest). To complete the mountain climber movement youll simply drive your legs back and forth in a running motion. Try to keep your core braced during the movement not allowing your hips to sag towards the ground. Each foot strike is considered a rep so count in a 1-1, 2-2, type fashion. Complete 20 reps then immediately get up and perform 20-30 jumping jacks. This should give you approximately a 1 minute interval. Recover for 1:00-1:30 then repeat the circuit. Look to complete a total of 8 circuits. Equipment None required Duration Approximately 15-20 minutes.

#15

Sand Bag Drags/Carry

Description Sand bag workouts are a great way to get in some old school cardio conditioning while at the same time developing total body strength. They are hard to beat as an all around workout. You can do these workouts in a number of ways. You can pick up a heavy sand bag and walk or run it a short distance or put in on the ground and drag it. Either way the idea is once again to do a short burst of high intensity exercise followed by a short recovery period. Stick with your interval principals by working at a high intensity for 15-30 seconds then rest for 1:00-1:30. Complete a total of 8 circuits or intervals. Warm up with some dynamic stretching and/or light jogging before starting this workout. Equipment Sand bag Duration Approximately 15-20 minutes

About The Author Shane Doll, CPT, CSCS

Shane Doll is a certified personal trainer, fat loss expert, author, and founder of Shaping Concepts Fitness Training Studios. Shane specializes in helping people achieve body transformations with his unique fitness training and nutrition programs. He received his Bachelor Degree at Bowling Green State University where he also played NCAA Division I collegiate football. Shane has been certified as a personal trainer and strength and conditioning specialist with the nationally accredited National Strength and Conditioning Association (NSCA). He also received a Biomechanics of Exercise certification from the Cooper Institute in Dallas, Texas.

Shane founded Shaping Concepts in 2004 and his since grown the business by successfully owning and operating four personal training studios that have served over 1000 clients. Shane's accomplishments have been recognized by fitness industry publications like Personal Fitness Professional that has a nationwide circulation. Shane is a sought after fitness consultant and has over 15 years experience in research and instruction of effective fat loss and fitness training strategies.

He is available for thoughtful and candid interviews on health, fitness, and fat loss topics. For more information go to www.shapingconcepts.com