Bodybuilding.com Information Motivation Supplementation
in:

Burn Fat Like Crazy With 3 Unconventional Cardio Styles!

Traditional cardio can be boring, unproductive cardio. Stop walking the treadmill like a zombie and try these alternative workouts that scorch fat and build strength!

If you're tired of slugging it out on cardio machines with minimal results, it's time to re-evaluate your fat-loss formula. Forget what you think you know about steady-state cardio and fat-loss training programs. Implement alternative exercises that produce powerful results.

The new wave of cardio exercise is upon us. There's no reason to get bogged down on traditional gym equipment. Instead, try out bodyweight routines, plyometrics, and CrossFit-inspired rounds for time. These alternatives cut through calories like a broadsword through butter, challenge your balance, improve your agility, and develop functional strength.

1 / Bodyweight Movements

Bodyweight conditioning routines are great because they provide just enough resistance to avoid interfering with your lifting program. You can easily incorporate bodyweight workouts on off days from your lifting regimen.

When blasting through bodyweight exercises, you want to complete a circuit of movements with a high rep count for each exercise before moving to the next exercise. Aim for 20-30 reps of each exercise, and rest for 90-120 seconds after each circuit. Repeat each circuit 3-5 times. Maintain good form throughout the exercises to prevent injury.

Bodyweight Blaster Sample Workout

Circuit: 3-5 rounds



2 / Rounds For Time

"Rounds for time" protocols are popular among the CrossFit crowd. They increase your work capacity and boost your muscular endurance. Timing each workout also makes it easy to monitor your progress and ensure improvement.

Select 2-3 exercises that you can perform back-to-back, and complete the designated reps for each exercise. That counts as one round. Repeat the process for your total allotted number of rounds, with as little rest as possible, and check your time. Your mission is to hit the entire workout as fast as possible and to beat your personal best.

Round and Round Sample Workout 1

Circuit: 3 rounds



Round and Round Sample Workout 2

Circuit: As many rounds as possible in 20 minutes



Round and Round Sample Workout 3

Circuit: 5 rounds



3 / Plyometrics

Plyometrics training increases force generation and fast-twitch muscle fiber activation, just like a session of all-out sprints. Due to a phenomenon called excess post-exercise oxygen consumption (EPOC), plyos also produce a strong calorie burn for hours after a workout. They're also great for athletes because of their exceptional carryover to most repeated-sprint sports.

Perform 10-20 reps of one exercise, take a short rest, and move directly into the next exercise. When you complete the entire series, take 1-2 minutes off before the second and third time through. Make sure to warm up properly to lower the risk of muscle pulls and sprains.

Plyo Power Sample Workout

Circuit: 3-4 rounds




Bookmark and Share

Related Articles

About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.5

Out of 10
Good
293 Ratings

40

Comments

Showing 1 - 25 of 40 Comments

(5 characters minimum)

      • notify me when users reply to my comment
miamiinkk

Rep Power: 0

  • rep this user
miamiinkk

3 rounds means 1 round each day ??

1round- day 1
2round- day 2
3round- day 3

repeat it !!!

kindly tell me ?

Mar 12, 2013 3:39am | report
 
kasundhanushka

Rep Power: 0

  • rep this user
kasundhanushka

this rounds are more like full body circuit
so I combined them coz in my rest days this is is what makes me sweat

Mar 12, 2013 6:19am | report
KidDynamite77

Rep Power: 0

  • rep this user
KidDynamite77

You can perform anywhere from 3-5 rounds on the day's of your choice. The amount of rounds you perform are based on user preference and on whatever you are physically capable of handling.

Mar 12, 2013 3:10pm | report
miamiinkk

Rep Power: 0

  • rep this user
miamiinkk

kidDynamite77-

Like I go gym 6 days a week and can I do all this round 3 days a week or more.

Mar 12, 2013 11:17pm | report
BornBeefy

Rep Power: 0

  • rep this user
BornBeefy

No dude, 3-5 rounds means that they are performed in rounds after eachother.

Mar 13, 2013 3:45am | report
miamiinkk

Rep Power: 0

  • rep this user
miamiinkk

and how many days in a week I can do this cardio ??
4 days enough ??

Mar 13, 2013 4:01am | report
chivexxx

Rep Power: 0

  • rep this user
chivexxx

u can do it everyday, but u must do at max of 5~7 rounds per day

Apr 22, 2014 8:33pm | report
Gracie125

Rep Power: 0

  • rep this user
Gracie125

Have to try this routine! Thank You!

Mar 12, 2013 8:04pm | report
 
braindeadnyc

Rep Power: 0

  • rep this user
braindeadnyc

This looks like a kickass routine. I'm going to integrate this into my workout.
Thanks for posting

Mar 13, 2013 5:11am | report
 
Avelheda

Rep Power: 0

  • rep this user
Avelheda

Yeah brother, lets do this. Stack with a fat burner and its gonna be awesome.

Mar 19, 2013 6:32pm | report
DevonEdgar

Rep Power: 0

  • rep this user
DevonEdgar

I need to do those plyo workouts! Get that sports performance up

Mar 13, 2013 11:12am | report
 
vicky0091

Rep Power: 0

  • rep this user
vicky0091

what is cardio

Mar 15, 2013 2:31am | report
 
wishitcouldlast

Rep Power: 0

  • rep this user
wishitcouldlast

@Miamiink. Means 3-5 rounds per work out session not per day.

Mar 16, 2013 12:10pm | report
 
MachewTexas

Rep Power: 0

  • rep this user
MachewTexas

Good stuff. I'm planning on using a round or two at the end of my weight routines to boost fat burning.

Mar 17, 2013 11:00am | report
 
chanecia

Rep Power: 0

  • rep this user
chanecia

Did 3 roundsthis morning.

Mar 18, 2013 11:46am | report
 
JesseEC

Rep Power: 0

  • rep this user
JesseEC

Will definitely give these a go!

Mar 20, 2013 1:52am | report
 
sandeepkrsingh

Rep Power: 0

  • rep this user
sandeepkrsingh

hi dear

Apr 28, 2014 9:46pm | report
joshmcdonald

Rep Power: 0

  • rep this user
joshmcdonald

i need to build up leg strenght

Mar 20, 2013 2:25am | report
 
joshmcdonald

Rep Power: 0

  • rep this user
joshmcdonald

some take a look at my photo tell me what body fat i am i not sure last time i check was 14 percent but i dunno bout now that was 2 months ago

Mar 20, 2013 2:27am | report
 
bribootee

Rep Power: 0

  • rep this user
bribootee

this makes cardio fun. love it!

Mar 20, 2013 11:08pm | report
 
2write

Rep Power: 0

  • rep this user
2write

Push-ups and the different types of push-ups are the best exercise to do if you are away from the gym or unable to make it to one while travelling.

Mar 21, 2013 6:45am | report
 
Marine2103

Rep Power: 0

  • rep this user
Marine2103

Definitely going to do this!!!

Mar 21, 2013 10:52pm | report
 
curiosity102

Rep Power: 0

  • rep this user
curiosity102

I can only access the school gym 2x a week so I'm definitely going to do these to bump up my workout days to 3! Thank you!

Article Rated:
Mar 31, 2013 11:50pm | report
 
BonBon73

Rep Power: 0

  • rep this user
BonBon73

Definitely going to try to incorporate a round in right after my morning treadmill cardio...and if I can push myself...another in the evenings (maybe the kids will do it with me too...haha)

Apr 2, 2013 9:53am | report
 
Veronikite

Rep Power: 0

  • rep this user
Veronikite

DAT VOICE when explaining the walking lunges :D

Apr 14, 2013 1:54am | report
 
Showing 1 - 25 of 40 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com