What are the best fat burning cardio exercises?

[penguinsfan]

I lift weights a couple days a week, which obviously helps with weight loss and metabolism, but I want to know what the best stuff for cardio on my off days is.

Right now, I do an elliptical cross trainer a couple days per week and I sometimes use a recumbant bike. I have bad cartilege in my knees and I cannot do anything remotely high-impact like say running, or even the stairmaster is hard on my knees at this point. I am looking to really diversify my cardio to make it more interesting and so my body doesn't adapt so much, as people say it will.

 

[swolejah]

Are you willing to go all out on cardio?

If so I got a great routine. Very simple, but effective.

 

[German Stallion]

I am interested in the all out cardio too. GS

 

[wreck]

Are you willing to go all out on cardio?

If so I got a great routine. Very simple, but effective.

I'm interested in this all out Cardio Routine and Im sure others will be to so Lets here what ya got Swolejah

 

[pullups]

HIIT...30sec jog 30 sec sprint for 10-20 minutes...sprints as a whole will keep your metabolism up

 

[Provider]

HIIT...30sec jog 30 sec sprint for 10-20 minutes...sprints as a whole will keep your metabolism up

I read something on a male fitness model's website before. He doubt something along those lines there. He said it kept his body fat low.

 

[swolejah]

HIIT...30sec jog 30 sec sprint for 10-20 minutes...sprints as a whole will keep your metabolism up

Took the words right out of my mouth!

HIIT (High-Intensity Interval Training) is one of the best ways to reduce fat percentage by doing cardio. It's basically a type of cardio where you do short, high-intensity bursts of activity, followed by a brief period of rest, followed by another burst of activity, and so on. You can either do what im2manly said or you could do one of the two below:

If you want to spring on flat ground:
-1. Jog for a couple of minutes to get your whole body warmed up. Don't tire yourself just slightly jog to get your muscles prepared.
-2. Mark off about 50 yards (that's how far you are going to run)
-3. Sprint the entire 50 yards all out and then rest for about 30 seconds at the max, then sprint back 50 yards. Do this 10-15 times.

If you want to run stairs like at a stadium or practice field:
-1. Jog for a couple of minutes to get your whole body warmed up or walk up and down the stairs once to get warmed up. By the way, mark off about 30-50 steps. Maybe start with 30 then work your way up to 50.
-2. Run up the stairs and walk back down then run back up the stairs again and walk back down. Don't take a break when you get to the bottom... just sprint right back up to the top.

Stretch very good before doing this because it is intense.

 

[wreck]

I'm going to try this for 4 weeks on my recumbent bike I have low back issues and a bad knee so the running and stairs climbing is out of the question early on in my training especially in the shape I'm in.
I did a search and found some sites that explained how to use the HIIT program with a stationary bike.

I took measurements and weighed myself, we shall see how it works

 

[prince Albert]

I lift weights a couple days a week, which obviously helps with weight loss and metabolism, but I want to know what the best stuff for cardio on my off days is.

Right now, I do an elliptical cross trainer a couple days per week and I sometimes use a recumbant bike. I have bad cartilege in my knees and I cannot do anything remotely high-impact like say running, or even the stairmaster is hard on my knees at this point. I am looking to really diversify my cardio to make it more interesting and so my body doesn't adapt so much, as people say it will.

HIIT has been mentioned and it may be the most effective form of cardio but in your case with bad knees i would stick to low intensity cardio for 45-60mins at a time.

 

[ricki]

i lost 21 kilos of fat and the way i did it was just, eat healthier, go for runs and walks, and punched the hell out of a boxing bag, everyday.

 

[bIgjOe]

Bear Crawls.

 

[ggogeta]

The fast way to burn fat isn't magical, but is damn great.

Speed up your metabolism... That's logic isn't it?

How you do that, huh. Cardio routines will do some good. Ok it will do a big difference vs watching tv

When a training does not work it's 90% because of the diet. This is a well spread idea, and the thing is you don,t haev to CUT on food, rather just REPLACE some dishes by other. Put some dry raisins on your morning toasts. Use natural peanut butter, get good fatty acids ( omega-3 in particular, because we eat way too much omega-6 ) so replace a fast food shitty food by some fish meal or chicken salad you made at home. Cook yourself good meals in advance, and incorporate veggies/fruits in it, because of the vitamins and fiber you get from it PLUS it will take more place into the stomac, without adding calories.

A healthy head in an healthy body... buy those multi vitamins you see at the drug store... it's about 10 cents per pill, and it's often a 120 pack so that's an 4 month supply for 12$... It's won't kill you... But never replace a meal by a pill !

You will loose fat by eating... and never skipping a meal... why? Because
1) Since your stomac always have to do some job, --> metabolism = high
2) Since your stomac always have to do some job, you PREVENT catabolism, which is the true effect of not eating enough : the body would take the needed energy by taking it away from your muscle. You don't want muscle loss .
3)You will never feel depleted, and that will encourage you to persue your goals, be it GYM, or Penis Enlargement

Personally I'd reccomend that running routine... Nothing better to my sense than running. It's usefull in everyday life, and it freakin burns energy! The more healthy you are the more your body burns calories at REST. Thinks about it

Sorry for the big post, sometimes some threads repeat the same blocked thinking about weight loss.

Correct me if I'm wrong

 

[ggogeta]

Another thing, -And that is my personal view- not scientifically proven, but if you happen to replace cardio by low reps weight training @ gym...

That make your body freakin going crazy as it has to ADAPT to the new stress you give it. Low reps means very high weights btw... That will screw your muscles, making em stronger. Stronger muscle means more fat burning at rest. Add this plus the Big fat ammount you loose by giving everything you have on 3-4 reps routine...

That would work in the theory where your diet is optimal. No need for supplement there..

 

[BigGainer]

no you pretty much nailed it

i always loved lifting weights, but i have a hard time finding the motivation to start a running program

i'm starting to get bulkier again after resuming my lifting routine (not exactly fatter) but i probably should start running and slimming down to be in great shape. If i could drop about 20 pounds i'd be in great shape i probably dont even need to lose that much even losing 15 would get me back where i'd like to be

 

[ggogeta]

no you pretty much nailed it

i always loved lifting weights, but i have a hard time finding the motivation to start a running program

i'm starting to get bulkier again after resuming my lifting routine (not exactly fatter) but i probably should start running and slimming down to be in great shape. If i could drop about 20 pounds i'd be in great shape i probably dont even need to lose that much even losing 15 would get me back where i'd like to be

Well My point was that by lifting low rep, you WILL loose fat, by stimulating to the extreme your *cough* sometimes cought*cought*lazy metabolism

 

[pullups]

i hate you...

 

[swolejah]

Just do the HIIT routine that im2manly and myself explained. Very simple but effective.

Don't diet, just eat healthy.

 

[ggogeta]

i hate you...

lol I'm not sure if that's serious or not, but either way I was suggesting another theory here. Note that in my first post I AM reccomending people try your training routine, which I know it freakin works, by experience.

And I'm not suggesting goin for a diet, rather, as you say eat healthier. But giving some example of what is healthy. I think I was clear you should always be eating.

Oh and please don,t misunderstand this quote:

How you do that, huh. Cardio routines will do some good. Ok it will do a big difference vs watching tv

When a training does not work it's 90% because of the diet.

I really said WHEN it does not work... Since your routine is great, if it does not work, then there is another problem

 

[ggogeta]

Well My point was that by lifting low rep, you WILL loose fat, by stimulating to the extreme your *cough* sometimes cought*cought*lazy metabolism

I've re-read my post and as it was late in night I guess I didn't read your entire post.

running might be the best thing for you, ur right ... :blush:

 

[penguinsfan]

The running suggestions are great, but I think they're going to be way too hard on my knees. I could incorporate much of what you guys have said with a recumbent bike and elliptical trainer. Any other ideas of specific activities would be great. I like the HIIT concept.

 

[penguinsfan]

i lost 21 kilos of fat and the way i did it was just, eat healthier, go for runs and walks, and punched the hell out of a boxing bag, everyday.

I would like to do the punching bag thing, but I don't have anyone to partner up with. I know even a heavy bag need held or it will go swinging every direction before too long. I would love to do something with focus mitts, but again, I would need a partner I just don't have.

 

[pullups]

lol gogetta bro i was just kidding and drunk.....lol

 

[ggogeta]

Yeah there's the bike, or... I don,t know how to say that in english... the activity where you have a long cord and jump as it gets near your feet :s... That's 30% less hard on the knees but that's sure gonna kill your cardio

 

[supermanx]

Most large high quality heavy bags can be tethered to either the ground or a stack of weights.

I would like to do the punching bag thing, but I don't have anyone to partner up with. I know even a heavy bag need held or it will go swinging every direction before too long. I would love to do something with focus mitts, but again, I would need a partner I just don't have.

 

[goldmember]

Yeah there's the bike, or... I don,t know how to say that in english... the activity where you have a long cord and jump as it gets near your feet :s... That's 30% less hard on the knees but that's sure gonna kill your cardio

Jump-roping, rope skipping, etc. It is an excellent workout that can be done in 10-15 minutes three times per week. I also recommend hill sprints. I would recommend bear crawls like Big Joe said. Swimming is pretty good. Farmers' Carries. Switch it up and make it fun!

 

[ggogeta]

Jump-roping, rope skipping, etc. It is an excellent workout that can be done in 10-15 minutes three times per week. I also recommend hill sprints. I would recommend bear crawls like Big Joe said. Swimming is pretty good. Farmers' Carries. Switch it up and make it fun!

thanks for that rope jumping term, I'm less stupid now

 

[supermanx]

My wife has bad knees, but she is able to perform HIIT training without too much problems on the eliptical machine. Just increase the resistance and up your tempo on the all out portions. In addition to the excercises mentioned, a speedbag can get your heart rate up with no discomfort to your knees. If you decide to try running, you may want to check your local highschool, many of the newer tracks are rubberized resulting in less impact, and get fitted at a store that speciallizes in running; your typical name brand shoes are not designed for a person with bad knees.

 

[Cleaner13]

supermanx

Ive been lifting and working out for awhile, I did just breeze over this section, however if your looking for some quick cardio to cut you up and not spend rediculous amounts of time

do 20 mins of jump rope

not straight, do about 200 jumps then break and then again, do 10 sets at a rate of about 100 jumps per min

1 min of jumping rope equals 3 mins of running

it will making you sprint faster and jump higher while giving you a rediculous cardio workout and not take much time.

 

[jkisineffect]

The running suggestions are great, but I think they're going to be way too hard on my knees. I could incorporate much of what you guys have said with a recumbent bike and elliptical trainer. Any other ideas of specific activities would be great. I like the HIIT concept.

penguin I think you could do HIT on your eliptical trainer just time off like 30 seconds instead of 50 yards. Make sure to get your arms into it to take some of the focus off your knees when you go all out. Good luck bro I hope this helps.

 

[goldmember]

Gotta love Matt Furey

supermanx

Ive been lifting and working out for awhile, I did just breeze over this section, however if your looking for some quick cardio to cut you up and not spend rediculous amounts of time

do 20 mins of jump rope

not straight, do about 200 jumps then break and then again, do 10 sets at a rate of about 100 jumps per min

1 min of jumping rope equals 3 mins of running

it will making you sprint faster and jump higher while giving you a rediculous cardio workout and not take much time.

 

[penguinsfan]

Gotta love Matt Furey

I've been familiar with Matt for about four years now. Much of his stuff is pretty good, but some of his newer stuff hasn't been as good and he is getting more pricey than he used to be.

 

[MAXAMEYES]

Quote by Penguinsfan:
I would like to do the punching bag thing, but I don't have anyone to partner up with. I know even a heavy bag need held or it will go swinging every direction before too long. I would love to do something with focus mitts, but again, I would need a partner I just don't have.


Hey Penguinsfan, when I useta hit the bags good and hard one of the principles I applied was to stop the bag swinging by hittin' it. This helps break up a predictable rytHydromax that your opponent may take advantage of and also (ya gotta be careful, start with low amplitude swings and work up) helps develop incredible wrist strength and impact resistance.

If ya don't have a workout partner but you do have some time and money go get yourself a "double-ended-ball" . It's kinda like a speedbag except it's a solid ball suspended between two bungee cords. This first few hours on this will have just about anybody feeling like some uncoordinated-ass bumble-fuck, but it's fantastic for rytHydromax, timing, hand-eye training as well as a damn good aerobic workout. And if you really wan't to punish yourself get a dual double ender; that's two balls, hung and separated by a bungee. Use your hands and feet, high or low, and pretty soon you feel like yer dribblin' footballs during an earthquake.

 

[MAXAMEYES]

And here's just a couple of suggestions for the bad knees crowd. I never was much of a runner and now that I've got more than a few bulging discs and fractured vertbrae I've had to re-tool and regroup. And I went back to the basics.

One of which is running in water. Depending on your location or circumstances this might be inconvenient or even impossible but if you can do it I STRONGLY suggest you do. Depending on the depth, the water takes up to all your weight off of your knees, hips, ankles and a good amount off of your spinal column. The resistance of the water itself is a good workout, the danger of overheating is just about non-existent and the "massaging" action of the water is good for your whole being.

The second one I'd suggest; go to your library, (or just buy), and get the book HEAVYHANDS by Dr. Leonard Schwartz. He's got exercises that give you a totally aerobic workout while remaing flat on your back! If you want, you can remain seated and get a full upper body workout in your target heart range while watchin' the boob tube. I useta shadowbox and do all my forms, sets and katas while I had from two to seven pounders on my hands. And let me tell ya, once I took 'em off; my hand speed was fukkin' great, if I do say so myself.
Hope this helped.

 

[goldmember]

I've been familiar with Matt for about four years now. Much of his stuff is pretty good, but some of his newer stuff hasn't been as good and he is getting more pricey than he used to be.

I would have to agree with you. The Super Energizer Workout is a newer one that I really like, though. Combat Abs and Combat Conditioning are the best, though. Have you ever used Gama Fitness? I'm looking into Primate Power as well.

 

[penguinsfan]

I would have to agree with you. The Super Energizer Workout is a newer one that I really like, though. Combat Abs and Combat Conditioning are the best, though. Have you ever used Gama Fitness? I'm looking into Primate Power as well.

I have some of the grappling stuff, like the Defend Yourself Defend America, Neck Cranks, Irish Boxing, How to Hook a Heavyweight, and Escape SuBathmateissions. I have the Combat Stretching videos. I have the Combat Abs and Combat Conditioning books and I think they're great. I have the Magnetic Mind Power and some of the business oriented stuff too.

I have not purchased Primate Power or Gama Fitness. What is the backbone of the super energizer workout and what kind of results have you seen?

 

[goldmember]

I have some of the grappling stuff, like the Defend Yourself Defend America, Neck Cranks, Irish Boxing, How to Hook a Heavyweight, and Escape SuBathmateissions. I have the Combat Stretching videos. I have the Combat Abs and Combat Conditioning books and I think they're great. I have the Magnetic Mind Power and some of the business oriented stuff too.

I have not purchased Primate Power or Gama Fitness. What is the backbone of the super energizer workout and what kind of results have you seen?

Check my sig. You might want to try downloading the Super Energizer Workout from a music downloading program.

 

[REDZULU2003]

Also think about rowing ... thats GREAT stuff.

 

[penguinsfan]

Hey Penguinsfan, when I useta hit the bags good and hard one of the principles I applied was to stop the bag swinging by hittin' it. This helps break up a predictable rytHydromax that your opponent may take advantage of and also (ya gotta be careful, start with low amplitude swings and work up) helps develop incredible wrist strength and impact resistance.

If ya don't have a workout partner but you do have some time and money go get yourself a "double-ended-ball" . It's kinda like a speedbag except it's a solid ball suspended between two bungee cords. This first few hours on this will have just about anybody feeling like some uncoordinated-ass bumble-fuck, but it's fantastic for rytHydromax, timing, hand-eye training as well as a damn good aerobic workout. And if you really wan't to punish yourself get a dual double ender; that's two balls, hung and separated by a bungee. Use your hands and feet, high or low, and pretty soon you feel like yer dribblin' footballs during an earthquake.

Wow, I missed that post the first time. Do you have any links to this ball device you describe? I can't quite picture it.

 

[MAXAMEYES]

Hey, sory it took so long to reply; I've been on "vacation".
Here's a link from some guys with DE Ball workout suggestions:

http://stickgrappler.tripod.com/ug/mosdeball.html

Once ya get started you can find all sorts of good info on this fantastic training device. And here's the link for Century Martial Arts, I've used 'em for years and they've got shit you can't even imagine:

http://www.centuryfitness.com

Hey; if you ever get yerself set up with one o' these (or the dual set-up, if you're a glutton for punisHydromaxent) go ahead and let me know what you think. For me; using it was one of the most productive training evolutions I ever went through.

Good luck...and watch out.