5 Effective Fat-Burning Workouts

New Exercise and Fitness Review

There’s no huge secret to staying lean. If you want to keep your body fat on the lower end and showcase your hard-earned muscle, you need to perform cardiovascular exercise or conditioning.

Although that’s probably not a life-changing piece of information for anyone, knowing you need to condition and actually doing it don’t always go hand-in-hand. In other words, unless you have a love affair with your elevated heart rate, conditioning blows.

I might not love cardio, but I know it’s essential. I design my cardiovascular work much like I design my weightlifting workouts: I keep things interesting, fast-paced, and fun. If you try some of my awesome cardio workouts, you won’t spend all day on the treadmill. Instead, you’ll jump, sprint, and do high-rep exercises so your heart rate goes up and the fat burns off.

Here are five fat-torching sessions for you to try. These are pretty intense, so start with one per week. As you become more conditioned, you can do 2-3 per week. The trick to these workouts is to rest as little as possible. Break just long enough to control your heart rate, then go on to the next set!

• Running, Treadmill
  800-meter run


• 
  

  Superset

  
  


• Rope Jumping
  6 sets of 1 minute


• Box Jump
  6 sets of 20 reps


• 
  

  Superset

  
  


• Rope Jumping
  6 sets of 1 minute


• Step Ups
  6 sets of 15 reps per leg


• 
  

  Superset

  
  


• Sprint
  6 sets of 1 minute


• Crunches
  6 sets of 1 minute


• 
  

  Superset

  
  


• Bicycling, Stationary
  6 sets of 1 minute


• Band Good Morning
  6 sets of 20 reps

• Step Mill
  10 minutes


• 
  

  Superset

  
  


• Rope Jumping
  3 sets of 100 reps


• Bodyweight Squat
  3 sets of 30 reps


• 
  

  Superset

  
  


• Full Sit-Up
  4 sets of 30 reps


• Hyperextensions (Back Extensions)
  4 sets of 20 reps


• 
  

   

  
  


• Bicycling, Stationary
  10 minutes

• Running, Treadmill
  2 miles


• Ab Roller
  100 reps


• Pullups
  100 reps


• Pushups
  100 reps

• Step Mill
  12 minutes


• 
  

  Superset

  
  


• Barbell Curl
  4 sets of 25 reps


• Tricep Dumbbell Kickback (Both Arms)
  4 sets of 25 reps


• 
  

   

  
  


• Rope Jumping
  6 minutes


• 
  

  Superset

  
  


• Side Lateral Raise
  4 sets of 25 reps


• Seated Barbell Military Press
  4 sets of 25 reps


• 
  

   

  
  


• Rope Jumping
  6 minutes


• 
  

  Superset

  
  


• Weighted Crunches
  4 sets of 25 reps


• Ab Roller
  4 sets of 15 reps


• 
  

   

  
  


• Toes-to-Bar Leg Raise
  4 sets of 10 reps

• Running, Treadmill
  15 minutes


• Pullups
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps


• Pushups
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps


• Running, Treadmill
  7-8 minutes


• Ab Roller
  50 reps


• Pushups
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps


• Pullups
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps


• Running, Treadmill
  1 mile


• Ab Roller
  50 reps

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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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5 Effective Fat-Burning Workouts