By now, you've no doubt noticed that for many people at the gym, cardio is much more about what they're reading, watching, or talking about than what they're doing. Friends, this is not cardio!

The kind of cardio that defines serious athletic bodies requires your full attention. If you're serious about losing weight in the new year, you've got to go after it with some fire!

The MuscleTech athletes, no strangers to what it takes to get lean, offer these highly productive high-intensity cardio workouts. Give any one of these a try, and prepare to watch your body transform.

1. Katie Miller's High-Intensity Plyo Circuit

If you want to build stronger legs that look the part, this high-intensity plyometrics leg workout is for you, says bikini competitor Katie Miller. This routine works your fast-twitch muscle fibers and helps your lifting, too. Expect maximum fat burning and maximum fatigue.

The 5 Best Fat-Loss Cardio Workouts For 2017

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Katie Miller's High Intensity Plyo Circuit
1
Warm up
Walking, Treadmill
1 set, 5 min. (light pace)
2
Circuit: 2 rounds
Jump Squat
30 sec.
Running, Treadmill
1 min.
Jump Squat
30 sec.
Running, Treadmill
1 min.
Step-up with Knee Raise
30 sec.
Jogging-Treadmill
1 min.
Step-up with Knee Raise
30 sec.
Jogging-Treadmill
1 min.
Scissors Jump
30 sec.
Jogging-Treadmill
1 min.
Box Jump (Multiple Response)
30 sec.
Jogging-Treadmill
1 min.
Box Jump (Multiple Response)
30 sec.
Jogging-Treadmill
1 min.
Walking, Treadmill
3.5 mins.

2. Ed Honn's Hill-Charge Workout

"This is a great no-frills, go-anywhere HIIT workout," says fitness professional Ed Honn. "Find a hill with a good slope on it that's maybe 50-150 yards long. Do some warm-ups, then sprint up the hill at 100 percent intensity. It's gonna hurt. But, hey, you get to jog back to the bottom!"

The 5 Best Fat-Loss Cardio Workouts For 2017

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Ed Honn's Hill Charge Workout
1
Repeat 8-12 times
Pushups
10 reps
Burpee
10 reps
Running, Treadmill
50 yards
Jogging-Treadmill
back to start

Figure competitor Danielle Beausoleil says doing cardio is important, but your joints shouldn't have to suffer in the process.

The 5 Best Fat-Loss Cardio Workouts For 2017

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Danielle Beausoleil's Save-Your-Joints Workout
1
Warm up
Bicycling
1 min (light pace)
1 min. (heavy resistance)
1 min. (moderate to light intensity)
2
Track Part 1
Bicycling
30 sec. (moderate)
15 sec. (heavy)
45 sec. (heavy)
15 sec. (light)
30 sec. (moderate)
45 sec. (heavy)
3
Track Part 2
Bicycling
30 sec. (moderate)
30 sec. (heavy)
30 sec. (light)
30 sec. (moderate)
30 sec. (easy)
30 sec. (heavy)
30 sec. (light)
30 sec. (moderate)
30 sec. (easy)
4
Part 3: Repeat Track 1
5
Part 4: Repeat Track 2
6
Part 5: Cool down
Bicycling
1 mins. (moderate)

4. Lindsay Cappotelli's Perfect Power-Outage Workout

Here's a new twist on an old machine, brought to you by personal trainer Lindsay Cappotelli.

"I love to do what I call 'deadmill' sprints," says Cappotelli. "Step on the treadmill, but keep it turned off, then power it manually with your legs while holding on to the handles. I find that I burn more calories in less time and still maintain my hard-earned muscle in the process."

The 5 Best Fat-Loss Cardio Workouts For 2017

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For the active-rest periods, Cappotelli notes that you should get off the treadmill and do something that keeps you moving, such as walking around the room. When you're finished, take 5 minutes to cool down.

Lindsay Cappotelli's perfect Power-Outage Workout
1
Walking, Treadmill
1 set, 5 mins (then power off)
2
Walking, Treadmill
6-8 sets, 30 secs (then rest 60 sec. between intervals)

5. Jimmy Everett's Bat out of Hell Sprints

Welcome back to junior high! Fitness model Jimmy Everett likes to shake things up by mixing suicide sprints into his program.

The 5 Best Fat-Loss Cardio Workouts For 2017

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Jimmy Everett's Bat out Of Hell Sprints
1
Running, Treadmill
1 set, 15 feet
1 set, 50 feet
1 set, 80 feet
1 set, 100 feet

Sprint to the free-throw line (about 15 feet), walk or jog back to starting point; Sprint to half court (about 50 feet), walk or jog back; Sprint to far free-throw line (about 80 feet), walk or jog back; Sprint the full court (about 100 feet), sprint back [1

All of these workouts will torch you in their own special way. But that's the way you do some serious fat burning. Make 2017 the year you become the human flame!

About the Author

Shannon Clark

Shannon Clark

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

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