Staying lean isn't as complicated as it may seem. To keep body fat low and showcase your hard-earned muscle, cardio and conditioning are a crucial part of your workout schedule. Most people know this, so it's not really life-changing news.

Unfortunately, even most fitness enthusiasts don't necessarily enjoy getting their heart rate up to maximum levels on a repeated basis. But there are ways to change that mentality.



"I might not love cardio, but I know it's essential," says fitness expert Cory Gregory. "I design my cardiovascular work much like I design my weightlifting workouts. I keep things interesting, fast-paced, and fun."

If you try any of Gregory's cardio workouts, you won't spend all day on the treadmill. Instead, you'll jump, sprint, and do high-rep exercises, jacking up your heart rate and accelerating fat loss.

Try out these five fat-torching workouts designed by Gregory. "These are pretty intense, so start with one per week," he says. "As you become more conditioned, 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

About the Author

Kailan Kalina

Kailan Kalina

Kailan Kalina is a Bodybuilding.com content editor, competitive powerlifter, and certified personal trainer.

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