Cardio Fitness Challenges: 4 Fat-Burning Workouts

Your dream physique is the result of resistance training and cardio. Throw one of these fat-burning workouts into your routine to kick your training into high gear!

Sometimes, when you're feeling lethargic, unmotivated, and less than happy about another body part workout, you need a powerful boot in the balls. The only solution is to throw a wrench into the machinery of your training plan. The biggest and most effective wrenches come in the form of brutal workouts.

If you need to shake it up, try one of these intense fat-burning workouts. They're not easy; they're a great way to challenge your cardiovascular fitness and mental toughness. Use one of these sessions on your cardio or conditioning day and I guarantee you'll leave the gym feeling accomplished. If you need some help, grab a buddy or pop in some of your favorite workout music for more motivation.

Let's get it done!

Workout 1


Workout 2


Workout 3


Workout 4
  • Run Run Run
    1 mile
  • Ladder Superset
  • Pullups Pullups Pullups
    15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
  • Sit-Ups Sit-Ups Sit-Ups
    15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
  •  
  • Run Run Run
    1 mile




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About The Author

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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draconius25

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draconius25

Cool! Thank you for the article, I'm going to head out now and try some of these exercises!

Nov 8, 2013 7:37pm | report
 
thunder1122

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thunder1122

great

Nov 14, 2013 1:50am | report
lynnaspen

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lynnaspen

Workout #2 seems like you'd waste a lot of time transitioning to each machine (espeically if the exact one you need isn't available). However, the rest look pretty good. #1 in particular seems like it would be fun and a good alternative for a leg routine.

Nov 8, 2013 10:14pm | report
 
BaBbu38

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BaBbu38

I prefer WO # 4 :)
Thanks

Nov 8, 2013 10:55pm | report
 
wpalma

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wpalma

Yea so do I!!

Nov 9, 2013 11:07am | report
Thadathil

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Thadathil

Workout one Looks good.

Nov 9, 2013 6:28am | report
 
thunder1122

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thunder1122

I prefer joining an awesome program which i did that can also be helpful

Nov 14, 2013 1:51am | report
Danielfp

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Danielfp

I have mixed feelings about these. On one hand, they seem to follow the steady cardio for fat loss and on the other they seem quite intense (so I guess #2 is my problem). However, I think this can be quite useful! Especially number one. I like to do jump rope for my cardio (its much more intense than a steady jog or stationary bike) and the leg killing seems great.

Does anyone know what the prescribed rest is if any? For example, for workout one between each squat and jump rope set is there any rest or is this one supposed to be a continuous thing? Or up to the user based on fitness and desired intensity level? IF anyone could help thanks in advance!

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Nov 9, 2013 12:29pm | report
 
jwethall

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jwethall

You want a good fat burning workout? Squat, deadlift, push press, bench press, and eat to burn fat. Or you can jump around like a frog doing cardio intervals and burn less fat whilst looking the fool.

Nov 9, 2013 3:51pm | report
 
Danielfp

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Danielfp

Seriously? While, these may admittedly not be the best, your statement wasn't very called for. Jump rope and box jumps are both legitimate exercises and there's no reason why someone would criticize that. besides, cardio intervals are effective, in fact there are various benefits to HIIT training. I'll admit, doing an actual workout is the best way to go, but you don't need weights to work out. Calilsthenics? Pushups, pullups? Those are perfectly acceptable forms of resistance training and excellent ones at that. Doing jump rope nor makes you a frog, nor look like a fool.

Nov 9, 2013 4:22pm | report
acouch2014

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acouch2014

jewthall, just because you're a juiced up steroid junkie that doesn't understand the benefit of cardio and HIIT for athletic purposes doesn't give you the right to bash people. But yes, good point: eating is a great way to burn fat.

Nov 9, 2013 6:51pm | report
jwethall

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jwethall

I'm all about HIIT. The only thing I see on here that specifies a HIIT workout is sprints though. And there's no need for insults, that was just straight unladylike of you. Also, this article was about 4 fat burning workouts, not the benefit of cardio and HIIT for athletic purposes.

Nov 11, 2013 12:46pm | report
AhmedIsmail1996

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AhmedIsmail1996

Great article

Nov 10, 2013 2:21am | report
 
spacetourist

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spacetourist

Just about to finish my program. I will try the above for sure!

Nov 10, 2013 5:33am | report
 
doctoroo

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doctoroo

wout no3.....1 minutes sprints? You probably meant 1 minute fast jogging. If you can sprint for 1 minute....it's not a sprint. A sprint is 20 seconds tops,

Nov 10, 2013 5:50am | report
 
ryanbr6

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ryanbr6

A "sprint" for you is not necessarily a sprint for someone else. With good conditioning, you can definitely sprint for over a minute.
Hence aerobic/anaerobic capacity?? lol.

Nov 10, 2013 4:10pm | report
Lil_Amazon

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Lil_Amazon

By sprint, he means to run as hard as you can for 1 minute. If you are running hard, the speed will not matter.

Nov 11, 2013 11:02am | report
alltherezechaj

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alltherezechaj

formally a collegiate track competitor. In highschool we'd run sub 60 second quarters when prepping for a 4-ish minute mile. 16 of them was a standard workout with 60-90 second rest periods. In college the guys do it even faster. Definitely possible to hit a HIT pace for 60 seconds.

Nov 12, 2013 8:27am | report
Malachai

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Malachai

Sweet... I will have to try this tomorrow morning...

Nov 10, 2013 10:12pm | report
 
braindeadnyc

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braindeadnyc

you need a powerful boot in the balls. nice.

Nov 11, 2013 8:37am | report
 
braindeadnyc

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braindeadnyc

Had to do a variation on #1 since i'm trying this out at home. 10 Min elliptical = 150 Cals

30 squats, 15 sit ups, 40 squats, 15 sit ups, 50 squats, 15 sit ups, 60 squats, 15 sit ups

30 sit ups x 2 sets

10 dips x 4 sets.

10 min elliptical

Nov 11, 2013 10:03am | report
 
Lil_Amazon

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Lil_Amazon

I like WO # 1 and 4

Nov 11, 2013 11:00am | report
 
Theleaner

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Theleaner

I will try it when i cutting. Thank you for this important article.

Nov 11, 2013 2:04pm | report
 
sblake204

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sblake204

This is a great post-workout burner too

Nov 11, 2013 6:00pm | report
 
Murin

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Murin

try to do rowing superset with burpees and box jumps! that is a killer! but when you complete it you will feel like a champ!
3 rounds of:
100 m rowing
50 burpees
50 box jumps
80m run

I do these hiit workouts 3x a week. they are tough but will give a feeling you will crave more and more :)

Nov 12, 2013 1:02am | report
 
Showing 1 - 25 of 34 Comments

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