A Guide to Cardio Workouts

No more spending countless hours in the gym. It’s time for results, and you’re going to do it with efficiency. How is this possible? High-intensity cardio workouts not only rapidly burn fat, but will also help you build lean muscle.

Muscle is necessary for fighting off future fat gains. Unfortunately, 60-minute aerobic routines simply do not build lean muscle, and therefore your gains will temporary.

These high-intensity exercises below will give you long-term results, and also some of the immediate results that most people desire. Let’s get started.


If you have never heard of plyometric, then you are missing out on one of the most effective high-intensity cardio techniques there is. These explosive exercises are designed to strengthen fast twitch muscle fibers, but are also excellent for improving anaerobic cardiovascular endurance.

Some of the best exercises include platform jumps, side-to-side box jumps, weighted explosions, frog jumps, vertical explosions, and depth jumps.


If you’re looking for almost immediate results then you should consider using sprints. Sprints are very challenging, but can also be very rewarding. You can look forward to lean muscle gains in the quads, hamstrings, glutes, and core. In addition, sprints will accelerate fat loss, and help improve athleticism.

If you’re just starting out then I recommend you begin with the traditional sprint. The traditional variation is performed on flat ground at distances that do not exceed 60 yards. Anything further will deteriorate running form and decrease the intensity level.

Interval Sprints

Once the traditional sprints gets easier, then I recommend you use interval sprints. Interval training utilizes both energy systems in combination, which results in a massive fat burning effect. The best way to perform intervals is on a track. You will start by jogging the straight portion of the track, and once you reach the curve, break out into a 100 percent sprint around the curve. Repeat this interval motion for about 4 laps.

To increase the difficultly level, you can perform more laps or just increase the pace. There are many other high-intensity cardio training exercises you can use such agility training, body weight circuits, and hill sprints.

There are many options for you! The only thing you need to do now is to get started! Don’t wait another minute, and start taking your training seriously.

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