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The 5 Best Fat-Loss Cardio Workouts For 2017

Looking at 2017 as the year to start seriously burning some fat? Great balls of fire, have we got some cardio sessions for you!

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.

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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.



"High-energy plyo is an excellent way to increase your speed, keep your lower body tight, and burn lots of calories," says Miller.

Katie Miller's High-Intensity Plyo Circuit
Warm-up:
1

Walk

3.5-4.0 speed, 2% incline, 5 min.
Walking, Treadmill Walking, Treadmill

Circuit: 2 rounds
2

Jump Squat

30 sec.
Freehand Jump Squat Freehand Jump Squat

Jog

4.5-5.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Jump Squat

30 sec.
Freehand Jump Squat Freehand Jump Squat

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Step-up with Knee Raise (Right Side)

30 sec.
Step-up with Knee Raise Step-up with Knee Raise

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Step-up with Knee Raise (Left Side)

30 sec.
Step-up with Knee Raise Step-up with Knee Raise

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill
Scissors Jump Scissors Jump

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill
Scissors Jump Scissors Jump

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Box Jump

30 sec.
Box Jump (Multiple Response) Box Jump (Multiple Response)

Jog

5.5-6.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Box Jump

30 sec.
Box Jump (Multiple Response) Box Jump (Multiple Response)

Jog

4.5-5.5 speed, 2% incline, 1 min.
Jogging-Treadmill Jogging-Treadmill

Walk

3.0-3.5 speed, 3-5 min.
Walking, Treadmill Walking, Treadmill


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!"



Ed Honn's Hill-Charge Workout
Repeat: 8-12 times
1

Push-ups

10 reps
Pushups Pushups

Burpees

10 reps
Burpee Burpee

Hill Sprint

Accelerate to reach top speed by 50 yards
Trail Running/Walking Trail Running/Walking

Jog

Back to the start
Trail Running/Walking Trail Running/Walking



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3. Danielle Beausoleil's Save-Your-Joints Workout

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



"Training around joint injuries is a drag," says Beausoleil. "What's my solution? The spin bike. If you want to build muscle, increase the bike's resistance. If you want to build power, increase the intensity and do shorter bursts at a moderate-to-heavy resistance level."

Danielle Beausoleil's Save-Your-Joints Workout
Warm-up:
1

Bicycling, Stationary

1 minute moderate to light resistance (7-10 out of 20 on the dial), medium pace;
1 minute heavy resistance (12-15), slow pace;
1 minute moderate to light resistance (7-10), medium pace
Bicycling, Stationary Bicycling, Stationary

Track Part 1:
2

Bicycling, Stationary

30 seconds moderate resistance (7-10), seated, medium pace;
15 seconds moving to heavy resistance (15+), slow pace, seated;
45 seconds heavy resistance (15+), max pace, standing;
15 seconds seated light resistance (5-7), slow pace, seated;
30 seconds moderate resistance (7-10) build the pace from slow to medium pace, seated;
45 seconds heavy resistance (15+), max speed, standing
Bicycling, Stationary Bicycling, Stationary

Track Part 2:
3

Bicycling, Stationary

30 seconds moderate resistance (7-10), medium pace, build speed and move from seated to standing;
30 seconds standing, heavy resistance (12-15), max speed, standing;
30 seconds light resistance (5-7), slow pace, seated;
30 seconds moderate resistance (7-10), medium pace, seated;
30 seconds easy resistance (5-7), max speed, seated;
30 seconds heavy resistance (12-15), medium pace, standing;
30 seconds light resistance (5-7), slow pace, seated;
30 seconds moderate resistance (7-10), medium pace;
30 seconds easy resistance (5-7), max pace, seated
Bicycling, Stationary Bicycling, Stationary

Part 3: Repeat Track 1

Part 4: Repeat Track 2

Part 5: Cool Down
4

Bicycling, Stationary

1-minute light to moderate resistance, easy pace
Bicycling, Stationary Bicycling, Stationary


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."



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
Warm-up:
1

Treadmill walk

5 min., then power the treadmill off
Walking, Treadmill Walking, Treadmill

2

Treadmill walk (no power)

6-8 intervals of 30 sec., active rest 60 sec. between intervals
Walking, Treadmill Walking, Treadmill


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.



"Basketball courts are great places to do suicide sprints, but do them wherever you can," Everett says. "Push yourself with each sprint. The shorter the distance, the faster you should sprint."

Jimmy Everett's Bat out of Hell Sprints
Circuit: Perform 4-5 rounds at first, working your way up to 10 rounds
1

Sprints (Court)

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
Sprints Sprints


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!

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