Cardio Workout Plan - My Favorite Fat Burning Workout

One of the top questions I receive is "What should I do for my cardio workout plan?" I usually answer with a question; "What do you enjoy doing for your cardio workout?"

It doesn't matter so much what you do for cardio. It's doing what you enjoy.If I suggest you run 3-10 minute miles for your cardio workout plan and you have never ran in your life or you hate running, how successful of a plan would that be?

The Best Cardio Tips

Let's cover a few of the basics:

o Low intensity-is working at around the 60% range of your target heart rate. 220 - 40 = 180 (maximum heart rate). 180 x 60% =108 beats per minute.

o Low intensity is easy to do so you can workout longer and a great idea for someone beginning a cardio workout plan.

o Low intensity is low risk. Most anyone can start a low intensity workout plan

o Low intensity is burns a higher percentage of calories from fat.
You just stopped at fat burning and have decided on low intensity didn't you? Let's take a look at high intensity cardio.

o High intensity would be working at around 75-85% of your maximum heart rate. Using the same calculations above a 40 year old would have a range of 135-153 beats per minute.

o High intensity cardio continues to burn calories at a higher rate long after you have completed your workout.

o You will burn more calories faster. You can walk 1 mile in 20 minutes and burn 100 calories or you can run a mile in 10 minutes and burn 100 calories.

o High intensity can increase muscle mass. Look at the difference in sprinters and marathon runners.

Better Cardio Workouts

Here's the question to ask yourself; What if I do both? Hmmm...could that possibly work? Sure, it's called interval training. You work at a moderate pace for 3-5 minutes, depending on your level of fitness, and then work at a high intensity for 30 seconds to 1 minute. Work at a 5/1 minute ratio. If you are starting at an intermediate level you could work at a 3/1 minute ratio.

There are several ways you can set up your interval cardio workout plan. I will use a treadmill workout for an example since a treadmill has a timer and is very versatile. Always take about 5 minutes to warm up first.

Walking/Beginner-After your warm up walk briskly for 3-5 minutes and then jog lightly for 1 minute. As your fitness level increases you can shorten the walk to 3 minutes. Repeat your intervals until you have reached your goal mileage or time.

Best Intense Cardio Workouts For You!

Running/Intermediate-After your warm up run at a moderate pace for 3-5 minutes and then run full out for 1 minute. As your fitness level improves you will decrease your moderate time and even pick up the pace a little. Remember, the goal is your target heart rate.

You can use the same cardio workout plan with the elevation on your treadmill. On your one minute intervals or high intensity interval, increase the elevation as high as is safely possible for you.

I've used a treadmill for my example but you can use the same idea with running outside, an elliptical trainer, spin bike, bicycle, aerobic dancing; anything you like. So my answer to, "what is the best cardio workout plan?" Do what you enjoy first of all and integrate interval training for a maximum fat burning cardio workout plan.

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Online cardio

Cardio exercise has a number of benefits. It is not only one of the best ways to lose weight but also is known to make your heart stronger and keeps diseases related to heart away from you. With cardio exercises you can easily burn your fat and stay fit and healthy.

If you are a beginner and looking for some tips that can help you in starting and maintaining a cardio exercise workout plan, then given below are some tips that can help you. Just follow these tips and make cardio workout session an effective one.

1.Choosing an activity: It is best to choose that activity which you enjoy. If you think of cardio exercises as a burden and not something to enjoy then you will not be able to maintain an exercise plan. Some cardio exercises are walking, running, jumping, swimming stair climbing, rowing and aerobics.

2.Activity Days: As your body is not used to a workout session, it is recommended to start with an exercise session of two or three days a week. Ensure that there is a rest day between each of the workout. Do not over train yourself in the beginning.

3.Warm up: Warm up is very important if you are to successfully complete a workout session. Warm up also ensures that injuries or other problems such as stress are kept away from you. For this you should perform a light cardio of five to ten minutes initially. This will increase your heart rate gradually and prepares your body for a workout session.

4.Gradually increase pace: Initially workout intensity level should be low but as you get used to the routine, gradually increase your intensity level. Consistently perform the routine which will help you in increasing the pace. For this you can add a few minutes to your routine such as swimming a few extra laps or walking for 32 minutes instead of 30 minutes.

5.Stretching and cool down: After a workout session it is very important to cool down by performing a light cardio exercise. This will gradually lower your heart rate. After this you should then perform stretching as stretching will relax your muscles and body and will increase flexibility.

With stretching you will ensure that your body is ready for the next cardio workout session. Stretching will also ensure that any injuries or problems such as cramps, stressed muscles and other problems are kept away.

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