Not exact matches
Maximize these
sessions by doing
high -
intensity interval training or
cardio - intensive moves such
as jumping rope.
Muscle wastage occurs when performing a lot of long duration
cardio, so instead try 2 - 3 short,
high intensity sessions and only add longer, more moderate
sessions as a last resort.
But before you cancel all of your
cardio sessions to
high -
intensity, maximum - effort training, remember that this type of exercise isn't without its risks, such
as injury and overtraining fatigue.
EXERCISE ROUTINE Monday: PT
session Tuesday: 20 mins
high -
intensity cardio (HIC), lower body weights, 20 mins low -
intensity cardio (LIC) Wednesday: 20 mins HIC, upper body weights, abs, 20 mins LIC Thursday: 20 mins HIC, lower body weights, 20 mins LIC Friday: 20 mins HIC, upper body weights, abs, 20 mins LIC Saturday: 20 mins HIC, lower body weights, 20 mins LIC Sunday: Stretching
session or 6 — 8 km road run Rest day
as required
An intense weightlifting
session may not burn quite
as many calories
as a
high -
intensity cardio session, but it burns quite a bit more than many people think (and definitely enough to noticeably speed up fat loss).
Studies such
as those conducted by scientists at Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have all found that shorter
sessions of
high -
intensity cardio result in greater fat loss over time than longer, low -
intensity cardio sessions.