Cardio workout for fat loss : women

Cardio workout and fat loss. These two things go hand in hand. Cardio workouts – it’s been in and out of our hearts like a strong cup of black coffee and a bowl of pasta. It has been Praised for its fast-acting fat-burning benefits one minute, and then demonised for its potential to reverse your muscle-building efforts the next.

But, whether you’re interested in using cardio for weight loss or are just  looking for the best cardio for fat loss, let us tell you something – cardio can and should have a place in your training programme, its more effective than you think.

Cardio is like a double  edged sword, While too much of a focus on cardio can seriously curtail muscle and strength gains in the gym. But then again cardio is also a widely-accepted component of burning fat.

The secret is finding ways for making cardio work for you. The solution  is not pounding it so hard and long that you undo your time at the squat rack; but doing it in for just the right amounts so that, when it comes to cardio for fat loss, it really is golden.

To burn fat, you must run at a calorie deficit. However, to build muscle and burn fat, you need to be selective with the kind of exercise you are completing, just so as not to deplete potential gains from lifting weights and strength training. The best kind of cardio for fat loss, is therefore, providing your want to maintain muscle and strength.  Which is well taken care of in HIIT (high intensity interval training).

But what exactly is HIIT?

well, HIIT is essentially short bursts of cardio.  it reduces how long you’re running your body at a calorie deficit. Which  typically, ticks off a strength-training element at the same time. And, because HIIT gets your heart rate pumped to around 80% of its maximum, you should enjoy afterburn  benefits.  which look like increased calorie and fat burn for like  36 hours after your workout.



We all get  Fed up of trying to squeeze in a 5km-run to an already jam-packed day and now we dont gotta do it anymore.

What you have to do is add sprint intervals. This  will help you cut down on longer runs, and also help you build muscle from your cardio training. A simple and effective  circuit could look like: sprint for 20-30 seconds, then lightly jog for 40-60 seconds. Repeat five times. This won’t drain you out either.



This is not just an activity for the school playground, anymore.  In fact, skipping is a portable way of introducing HIIT to your cardio for fat loss programme as recommended by Tony McCarthy, who is the  co-founder of Truth Gym.

An effective  way is to skip for two-minute rounds with a one-minute rest, doing a 30-second sprint followed by a nice  30-second sprint.  Do this four times and you are good to go!


Now don’t go on overlooking this humble piece of kit when it comes to cardio especially for fat loss.

One of my personal  favourite components and the best  of a high-intensity kettlebell exercise is without any doubt kettlebell squats.

You can easily  repeat it for 20-seconds active, followed by a good 40-second rest for the  best results.

Now Combine with these nine kettlebell exercises for the ultimate kettlebell cardio for an effective  fat loss circuit.



There’s a  good reason why the Kardashians are all over this sport. The kardashians and these other celebrities who do boxing love gloving up. After all It’s a great cardio for fat loss.

All you gotta do is Head to the bag for six rounds.  Remember that each round should  last two minutes, followed by a one-minute rest.  Punch the bag as many times as you can for 10 or 15 seconds, then move around the bag for 10 seconds and repeat.

Besides from this there are also plenty of boxing classes you can try as a replacement for gym.



Rowing is a great , unusual, and fun cardio workout that shouldn’t be overlooked. No wonder that it’s having a bit of a moment. As well as increasing cardiovascular fitness, it would also increase core strength and functional fitness, so exercisers can ensure that maximum strength gain and fat loss, without inhibiting their muscle gains. You should  row for either a 30-second sprint followed by 30 seconds at a lighter stroke rate, or (for beginners) a 20-second sprint, followed by 40 seconds at a lighter stroke rate wil also be okay. Repeat this five times.



Now Last but not least – circuits. Oh yeah,mix and match.  Mix and match the above exercises for the ultimate cardio for fat loss or combine your favourite three circuit exercises, instead.


You can Do a descending pyramid of press ups, sit ups and tuck jump. You can also start with ten reps of each and work down to one rep. Remember toTime yourself and each time you do this routine, try to beat your previous time.


Now the question is How to maximise the gains for your cardio for fat loss? Well, Combine it with some fat-burning nutrition tips. It is RECOMMENDED doing your HIIT on an empty stomach – ie fasted cardio – it is a tip supported by Northumbria University, who found that  you can lose 20% more body fat exercising on an empty stomach. You may also want to adjust your diet and carb to protein to fat ratios for the best macros for fat loss for added fat burn throughout the day.

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