FAT BURNING CARDIO ROUTINE

FAT BURNING CARDIO ROUTINE 

This routine is designed to get your heart pumping and help improve overall fitness.

 

The Workout

For this routine I have based it on a Treadmill, however you can apply this to other cardio equipment. You will also require a skipping rope and aerobic step.

 

1. Start by using the treadmill to warm up your muscles. Start at a steady walk and increase the speed gradually until you are at a fast walk. Do this for 10      minutes.

 

2. Once you have completed 10 minutes on the treadmill, turn it off and grab your skipping rope. Skip at a mild speed for 30 seconds.

 

3. After 30 seconds increase the speed and continue for another 30 seconds. Stop once complete.

 

4. Using the aerobic step, step up using your right leg. Once your right foot is on the step raise your left leg up and bend your knee into your chest. Step back down and repeat with the other leg. Continue doing this for 15 sets on each leg.

For added intensity you can hold a pair of dumbbells in each hand.

 

5. Skip at a mild speed for 30 seconds. Increase the speed and continue for another 30 seconds.

 

6. Using the aerobic step, step up using your right leg. Once your right foot is on the step raise your left leg up and bend your knee into your chest. Step back down and lunge on the spot. Repeat with the other leg. Continue doing this for 15 sets on each leg.

For added intensity you can hold a pair of dumbbells in each hand.

 

7. Return to the treadmill and start at a medium jogging speed for 2 minutes.

 

8. Increase the speed until you are running. Do this for 30 seconds and then return to a fast walk or jog for 60 seconds. Repeat this step 3 times.

For added intensity you can increase the running speed, increase the time you run, or lessen the rest time.

 

9. Slow the treadmill down to a slow to medium walk to warm down.

 

We hope this exercise gets your heart pumping. Remember to complete this exercise at your own skill level. Stretch before and after your workout and take regular water breaks.

 

Team Fitquip