There's no huge secret to staying lean. If you want to keep your body fat on the lower end and showcase your hard-earned muscle, you need to perform cardiovascular exercise or conditioning.

Although that's probably not a life-changing piece of information for anyone, knowing you need to condition and actually doing it don't always go hand-in-hand. In other words, unless you have a love affair with your elevated heart rate, conditioning blows.

I might not love cardio, but I know it's essential. I design my cardiovascular work much like I design my weightlifting workouts: I keep things interesting, fast-paced, and fun. If you try some of my awesome cardio workouts, you won't spend all day on the treadmill. Instead, you'll jump, sprint, and do high-rep exercises so your heart rate goes up and the fat burns off.

Here are five fat-torching sessions for you to try. These are pretty intense, so start with one per week. As you become more conditioned, you can do 2-3 per week. The trick to these workouts is to rest as little as possible. Break just long enough to control your heart rate, then go on to the next set!

Workout 1
1
Jogging-Treadmill
1 set, 800 meters
2
Rope Jumping
6 sets, 1 minutes
3
Box Jump (Multiple Response)
6 sets, 20 reps
4
Rope Jumping
6 sets, 1 minute
5
Dumbbell Step Ups
6 sets, 15 reps (per leg)
6
Running, Treadmill
Superset
6 sets, 1 minute
7
Crunches
6 sets, 1 minute
8
Bicycling
Superset
6 sets, 1 minute
9
Band Good Morning
Sprints
6 sets, 20 reps
Workout 2
1
Step Mill
1 set, 10 minutes
2
Rope Jumping
Superset
3 sets, 100 reps
3
Bodyweight Squat
3 sets, 30 reps
4
Sit-Up
Superset
4 sets, 30 reps
5
Hyperextensions (Back Extensions)
4 sets, 30 reps
6
Bicycling
1 set, 10 minutes
Workout 3
1
Running, Treadmill
1 set, 100 reps
2
Ab Roller
1 set, 100 reps
3
Pullups
1 set, 100 reps
4
Pushups
1 set, 100 reps
Workout 4
1
Step Mill
1 set, 12 minutes
2
Barbell Curl
Superset
4 sets, 25 reps
3
Tricep Dumbbell Kickback
4 sets, 25 reps
4
Rope Jumping
1 set, 6 minutes
5
Side Lateral Raise
Superset
4 sets, 25 reps
6
Seated Barbell Military Press
4 sets, 25 reps
7
Rope Jumping
1 set, 60 minutes
8
Weighted Crunches
Superset
4 sets, 25 reps
9
Ab Roller
4 sets, 15 reps
10
Hanging Leg Raise
4 sets, 10 reps
Workout 5
1
Running, Treadmill
1 set, 15 minutes
2
Pullups
1 set, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
3
Pushups
1 set, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
4
Pushups
1 set, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
5
Running, Treadmill
1 set, 7-8 minutes
6
Ab Roller
1 set, 50 reps
7
Pushups
1 set, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
8
Pullups
1 set, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
9
Running, Treadmill
1 set, 1 mile
10
Ab Roller
1 set, 50 reps
Burn Fat Fat Loss

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