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

  • Push-Ups Push-Ups

    Push-Ups

    20-30 reps
  • V Sit-Ups V Sit-Ups

    V Sit-Ups

    20-30 reps
  • Walking Lunges Walking Lunges

    Walking Lunges

    20-30 reps
  • Pull-Ups Pull-Ups

    Pull-Ups

    to failure
  • Supermans Supermans

    Supermans

    20-30 reps
  • Step-Ups Step-Ups

    Step-Ups

    20-30 reps
  • Chair Dips Chair Dips

    Chair Dips

    20-30 reps
  • Burpees Burpees

    Burpees

    20-30 reps
  • Bicycles Bicycles

    Bicycles

    20-30 reps, rest for 90-120 seconds

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

  • Push-Ups Push-Ups

    Push-Ups

    30 reps
  • Sit-Ups Sit-Ups

    Sit-Ups

    30 reps
  • Squats Squats

    Squats

    30 reps


Round and Round Sample Workout 2

Circuit: As many rounds as possible in 20 minutes

  • Push-Ups Push-Ups

    Push-Ups

    10 reps
  • Walking Lunges Walking Lunges

    Walking Lunges

    10 reps
  • Pull-Ups Pull-Ups

    Pull-Ups

    10 reps


Round and Round Sample Workout 3

Circuit: 5 rounds

  • Sprint

    Sprint

    400 meters
  • Sit-Ups Sit-Ups

    Sit-Ups

    15 reps
  • Push-Ups Push-Ups

    Push-Ups

    15 reps

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

  • Squat Jumps Squat Jumps

    Squat Jumps

    20 reps
  • Medicine Ball Passes Medicine Ball Passes

    Medicine Ball Passes

    20 reps
  • Box Jumps Box Jumps

    Box Jumps

    20 reps
  • Medicine Ball Twists Medicine Ball Twists

    Medicine Ball Twists

    20 reps
  • Jump Lunges Jump Lunges

    Jump Lunges

    20 reps, rest for 90-120 seconds