3 Butt Kicking Cardiovascular Exercises
by Billy Hofacker
It's true that I sometimes downplay the importance of cardiovascular exercise. The reason I do this is because many people are over-trained. They do too much cardio and they combine it with not taking in the proper amount of calories. This leads to a loss of muscle and a subsequent slowed metabolism.
However, if the other pieces of the fitness puzzle are in place, there is room for butt kicking, creative, and fun aerobic workouts in your fat-loss program.
Target Heart Zone
It is important to stay within your target heart zone. You can figure this out by subtracting your age from 220. That will give you your maximal heart rate. The following 3 routines will have you altering levels of intensity that can be gauged by your heart rate. The intensity will be based on percentages of your maximal heart rate (220-age). As a general rule, you should be between 65% (lower) and 85% (upper) of that number. To know your heart rate, you can either use a heart rate monitor or you can palpate your radial or carotid (gently) artery, count your pulse for ten seconds, and multiply the number by six.
If this is too confusing, you can use what is called your perceived rate of exertion. Your PRE is a lot less technical. You go by how you feel. For example, if you are able to sing your favorite Cher song with no problem you are proably not working hard enough. On the other hand, if you can't even hold a short conversation you may be working too hard. This is referred to as the "talk test."
On with the Routines
The first routine, the ultimate treadmill fat burner utilizes intervals on the treadmill to take the mystery out of which intensity is best for fat burning. Although you will be working mostly in the high end of your target heart zone, you will also be working in the lower end. As with the other two routines, you may need to make adjustments according to your fitness level.
Routine # 1 Ultimate Treadmill Fat-Burner
Muscles worked: hamstrings, quads, glutes, calves, abs
Workout time: 36 minutes
5 minute warm up on level surface speed 2.5-4.5
5 minute run 4.5-6.5 on level surface
2 minute easy jog at 2.5-4.5 on level surface
5 minute run 4.5-6.5 on 5-15% incline
2 minute easy jog at 2.5-4.5 on level surface
5 minute run at 4.5-6.5 on level surface
2 minute easy jog at 2.5-4.5 on level surface
5 minute run 4.5-6.5 on 5-15% incline
5 minute cool down at 2.5 on level surface
The second routine, the ultimate elliptical fat-burner alternates progressively more intense forward strides with consistent reverse strides. While your heart is perfectly happy going forward the whole time, your hamstrings and glutes will thank you for spending some time in the reverse position. This routine will also be low impact and easy on your joints which is an added benefit.
Note: Elliptical machines may vary so stride frequency and/or ramp level may need to be modified but don't let that stop you from giving it a try.
Routine # 2 Ultimate Elliptical Fat-Burner
Muscles worked: hamstrings, glutes, quads, calves
Workout time: 35 minutes
5 minute warm up with relaxed forward stride of 120 per minute at ramp level 1.
5 minutes forward increasing resistance every minute with a resistance level of 11-16, 120 strides per minute at ramp level 1.
5 minutes reverse stride with a resistance level of 8-10, 100 strides per minute at ramp level 1.
5 minutes forward increasing resistance every minute with a resistance level of 11-16, 120 strides per minute at ramp level 5.
5 minutes reverse stride with a resistance level of 8-10, 100 strides per minute at ramp level 1.
5 minutes forward increasing resistance every minute with a resistance level of 15-20, 120 strides per minute, and a ramp level of 10.
5 minute cool down with reverse stride.
The third and final routine may be the very best way to improve cardiovascular fitness. Not only that but it also works all of your muscles in a way other forms of exercise simply can't. I am talking about rope skipping. Rope skipping is the cardio choice of many boxers and martial artist and for good reason. It whips you into shape fast.
Routine # 3 Ultimate Rope Skipping Fat-Burner
Muscles worked: hamstrings, quads, calves, abs, forearms
Workout time: 22.5 minutes
5 minutes practicing different rope patterns including single hops, running hops, 1 foot hops, etc.
1 minute rope skipping
30 seconds stretching forearms
2 minute rope skipping
60 seconds stretching quadriceps
3 minutes rope skipping
60 seconds doing pushups
2 minutes rope skipping
30 seconds stretching hamstrings
1 minute rope skipping
30 seconds doing crunches
5 minute cool down stretching calves, forearms, hamstrings, and quads
There you have it! 3 Butt Kicking Cardio Routines and you can't use the excuse that cardio is too boring any longer. You can try each of these new routines once per week for a total of three aerobic sessions a week. Feel free to take this article along with you to the gym to guide you as you do some serious fat-burning!
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Hofe-Man Fitness Systems, LLC
Billy Hofacker, Certified Personal Trainer
Specializing in Mens Fitness Programs
Serving Lindenhurst, Long Island, Suffolk County, and New York
Lindenhurst, NY 11757-1672
Phone: 631-225-7831 • Fax 631-225-0693 • E-mail:
billy@howtogetlean.com
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