Summer is coming, and that could only mean one thing. Cardio. The dreaded word. Guys like us love to throw iron around. We crave the clanging on plates on heavy deadlifts. We live for the pump.
Walking on a treadmill or crushing a strength circuit? Not so much.
If you’re anything like me, you HAVE to do some form of calorie blasting cardio to get in single digit body fat (thanks to my mediocre genetics and the fact that I was fat for a number of years).
That doesn’t mean that certain types of cardio are better than others…it just depends on timing, intensity, and your willingness to simply get it done.
The most popular forms of cardio are low intensity, and longer duration (think walking on a treadmill for 45 minutes) -or- high intensity, and shorter duration (think a sprint workout at the track, kettlebell circuit, or sprinting with a jump rope for 20 second rounds). These higher intensity workouts should be no more that 20 minutes – if they are, you didn’t go hard enough.
For the high intensity workouts, you MUST give it your all. You should be exhausted afterwards and not able to do another rep.
Were people start getting in trouble with using muscle for energy instead of fat is when they cut calories while doing moderate intensity cardio workouts for 30-40 minutes.
Think of it as you have 2 options:
- Low intensity where you don’t actually tax your muscles, but you keep your body moving for a long duration of time. Walking on a treadmill or using an elliptical trainer for 40-60 minutes on a low setting (just enough to get your heart rate up) is a good example of this.
- Going all out and taxing your muscle hard using some sort of resistance for a short duration of time (10-20 minutes). Barbell complexes, kettlebell circuits, sled workouts, and sprints are all great examples of this higher intensity form of cardio.
Either of them work if you follow a few simple rules (which are totally different for each one). If you want to see what these rules are (and learn how to build the perfect 20 minute, fat blasting cardio workout), click the button below and enter your email and I’ll send send you a ‘members-only’ password to access my quick Combo Cardio Program.