What are the cardio fat burning secrets?

Interval training combines brief periods of high intensity exercise followed by with periods of lower intensity exercise in the same workout. Intervals not only increase your cardiovascular efficiency, but burn more calories and fat in the process. Lower intensity exercise such as walking allows for recovery so that you can work harder during the higher intensity intervals. Here is an example of how you can incorporate intervals into your routine. Simply start by alternating between walking and running on the running track Walk for 5 to 10 minutes to warm up, and then run 1 minute, followed by 2 minutes of walking cooling down. Repeat the running and walking sequence for the duration of your workout. As you become more conditioned, decrease the length of low-intensity recovery periods (walking) and increase working intervals (jogging or running). (Caution: If you are a new exerciser vary your walking speeds for intervals before introducing running).

Perform several cardiovascular exercises in a row for several minutes each. For example, perform each of the following exercises one after the other for 2 - 3 minutes each; Step up and down on a step, jog on the spot, jumping jacks, jog around the perimeter of the room, jump rope, high knee kicks, and jump squats. Rest for at least 2 -3 minutes and complete a second or third time. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. It's also an efficient calorie burner, increases muscular strength and decreases body fat. Circuit train also test your endurance.

Cross training consist of a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-20 minute bicycle ride to the local track; walk or run for 10- 15 minutes on the track; then bicycle home for 15 minutes. If you have access to exercise equipment, you might perform the rowing machine for 15 minutes, then workout on the stair climber for 15 minutes, and last workout is by doing 15 minutes on the elliptical trainer.