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Looking to amp up your cardiovascular workout to kick your own butt? If your goal is fat burning, then you might want to consider these awesome extreme cardio routines. While no single exercise can burn fat in one part of your body, these workouts have awesome overall fat burning. They also focus on the lower half of the body to tone those backside muscles.
Make sure you’re ready for extreme cardio routines by stretching and warming up appropriately. You might also consider speaking with a physical trainer or a doctor to make sure they’re fitness level-appropriate.
Each of these extreme cardio routines uses high intensity interval training (HIIT). HITT burns the largest amount of fat in the smallest amount of time. In fact, the fat keeps burning even after you’ve gone home from the gym.
HITT workouts are perfect for reaching fat burning goals. They use your muscles in ways that your body can’t keep up with their oxygen requirements. Therefore, your muscles go into a kind of oxygen debt. That “debt” is paid off for hours after the workout is done. This is accomplished through a revved up metabolism. This phenomenon is known as excess post-exercise oxygen consumption.
The following workouts use short bursts of intense exercise to achieve an oxygen debt in the muscles. Focus on properly achieving each challenging movement to get the most out of these workouts. Better quality movements will improve your results. Simply going through the motions won’t provide you with much advantage.
Select one or two of the following routines and work them into your weekly exercise schedule. Make sure you always have at least one day of rest between these routines.
Routine 1:
Complete three circuits nonstop without rests. The first round should have 10 reps. The second round should have 15 reps. The third round should have 20 reps.
- Burpees
- Jumping Jacks
- Mountain Climbers
When you’re done, jump rope for three minutes.
Routine 2:
Complete three circuits with a fifteen second break between each exercise and between each circuit. Spend 45 seconds on each exercise.
- Push-ups
- Walking lunges with under-leg kettle bell exchange
- Lunge jumps
- Inchworms
When you’re done, jump rope for 3 minutes.
Routine 3:
Complete three circuits with a fifteen second break between each exercise and between each circuit. Spend 45 seconds on each exercise.
- Box jumps
- TRX pull-ups
- Traveling kettle bell squats
- TRX jack knives
When you’re done, jump rope for 3 minutes.
Push the burn even further with 3G Burn for every workout.
* This article is for informational purposes only and not to be taken as medical advice. Always consult with your doctor before making any changes to your medications, supplements, diet, or exercise routine.