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Everything you know about cardio is about to change. You're about to discover the truth about 5
cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at
the old, outdated way of burning fat.
Cardio Workout #1 to burn fat: Slow cardio
The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into
thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and
women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without
burning fat. How is this possible?
To be honest, I don't know exactly why it doesn't work, but two recent research studies found that
women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after
at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio
workouts to burn fat.
In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-
intensity cardio was able to burn fat.
Cardio Workout #2 to burn fat: High-intensity cardio
The only problem is that high-intensity cardio requires you to work as hard as you can until you
burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one
of the better cardio workouts to burn fat, it's still not the best.
A better approach is to use interval training. This is the third cardio workout to burn fat.
Cardio Workout #3 to burn fat: Interval training cardio
In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval
training workouts per week lost a significant amount of belly fat while another group doing 40
minutes of slow cardio per week did not burn belly fat.
So interval training is a much better workout choice for fat loss. To do interval training, you do a
normal warm-up, and then you alternate between hard exercise and easy exercise, then you
follow with a cool down. This routine only takes twenty minutes.
Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then
exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that

2. 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy
cycle 5 more times. Finish with 3 minutes of cool-down.
Cardio Workout #4 to burn fat: Tabata Interval cardio
Since interval training became popular, personal trainers have been looking for other short cardio
workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol",
and many trainers believe this is even better than cardio and regular intervals. The fourth cardio
workout to burn fat is the Tabata Interval program.
I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning
workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery.
Repeat that 8 times. This fat burning workout takes only 4 minutes!
Cardio Workout #5 to burn fat: Bodyweight circuit cardio
Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the
Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three
better cardio workouts to burn fat.
Whatever you want to call bodyweight cardio, here's how it works.
First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.
After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats,
pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises
like mountain climbers.
Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or
running in place. Now that's fat burning cardio!
Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and
least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.
Click here for a sample interval cardio fat burning program that has helped thousands of men and
women with weight loss and fat burning.
The Turbulence Training fat burning workouts help you burn fat without long, slow cardio sessions
or fancy equipment.
Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat
burning bodyweight workouts help you lose fat without any equipment at all.
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long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable)
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