Update Your Cardio Workouts & Start Exercising Again

Difficult and unfriendly cardio workouts have been revamped. You will learn the latest analysis on cardio workouts and how it is possible to defeat the hard-to-lose fat in your belly without spending too many hours in the gym. But first we will discuss the three old cardio workouts and the two innovative cardio workouts that have been developed to help you burn-off fat.

Old Style Cardio # 1: Long Cardio Workouts

This old belief is hard to shake. We feel guilty or lazy if we do not spend at least 45 minutes straight doing cardio exercises. Fitness experts have always advised us to try to set a goal or 1 to 1.5 hours of cardio. Many quit their fitness programs because they cannot spare more than an hour to do just their cardio. What about the additional time needed to do stretching and strength training? 

That long cardio workouts at low intensity levels are unnecessary and ineffective also goes against my own logical reasoning. However, two recent studies have revealed that women failed to lose their belly fat despite doing long cardio exercises of at least 40 minutes for three months.

This same study revealed instead that fat loss in the belly area can result from high-energy cardio workouts.

Old Style Cardio # 2: High-intensity Level Cardio Workout

This workout requires that you must keep on doing your cardio exercises at a high level of intensity until you surpass your calorie burning target of 400 calories, which takes about 40 minutes. This type of cardio is proven to result in fat loss. However, the high difficulty of this method makes us want to explore other cardio workout options.

Hence, the cardio exercise method of interval training was proposed as an alternative to the difficult high-intensity cardio workout.

Old Style but Effective Cardio # 3: Interval Cardio Workout

Interval cardio workouts three times a week were proven by an Australian study to result in belly fat reduction. This study also established that the old 40 minute low-intensity cardio workouts did not produce any results.  

Interval cardio training takes around twenty minutes to complete. It would consist of a warm-up session followed by low and high intensity exercises performed at intervals. The workout is completed by a cool down session.

Here is the Best Guide About Cardio Workout Exercises That I Recommended

You can try the following interval training cardio routine: 1. Warm-up for 5 minutes. 2. For just one minute, do your cardio exercise at a level that exceeds your normal intensity by at least 10%. Try to work your way to exceeding your normal intensity level by 20%. 3. Reduce the intensity level of your cardio exercise after one minute. And gradually drop your cardio to a cool down intensity level. 4. Do at least 5 more repetitions of this interval training workout. 5. Complete your workout with 3 minutes of cool down exercises.     

Cardio Innovation # 4: Interval Cardio Tabata Workout

The breakthrough results of interval cardio workouts has motivated fitness trainers and researchers alike to find and design new cardio workouts that are more effective in reducing body fat. And one of the most impressive fitness programs developed is the "Tabata Protocol". This type of interval cardio program has been lauded by fitness trainers to produce more effective results than the standard cardio interval workout. 

I am still a follower of the standard interval method. However, the Tabata Cardio Program only takes 4 minutes, which makes it worth including in any fitness program. But do not be misled that since it's a fast workout that it is easy. On the contrary, it is quite intense! The program involves doing a 20 second warm-up, then doing your cardio at a high-intensity level for 20 seconds. Afterwards, lower the intensity level for 10 seconds, referred to as the "recovery" phase. Repeat this 20 second high-intensity and 10 second recovery cardio 8 times. 

Cardio Innovation #5: Bodyweight Cardio Circuit

Like the Tabata Interval Cardio Program, this cardio workout is an updated variation of the Interval Cardio Program. This takes around 10-20 minutes to perform. It involves starting with fast bodyweight exercises such as jumping jacks, marching in place with knees raised and etc. then performing upper and lower body weight exercises such as push-ups, squats, lunges, abdominal workouts and etc. Finally the exercise is completed by doing higher intensity cardio such as running, jumping rope, and etc.  

Hence, do not punish yourself and let go of the two old - style cardio workouts, long cardio and high-intensity cardio. Perform the Interval cardio workouts and depending on your mood choose from any of the fast cardio interval innovations. There is no more excuse for not taking care of your health. Get started exercising again with innovative Interval Cardio Workouts.

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