1. Sprint Intervals: Sprinting activates the bulkier fast-twitch fibers. Just check out the lady sprinters at the next track meet you attend. You may not go to that extreme, but you get the idea!
--on grass (incline)
--on grass (flat surface)
--on sand
--on astroplay
--DO NOT RUN ON CONCRETE, ASPHALT OR OTHER HARD SURFACES
If you play soccer, it is a great change-of-pace exercise activity.....basically, all you do is sprint and jog the whole game.
2. Leg Circuits (also a strength and/or power exercise)
3. Intervals on Stepmill
4. Intervals on Treadmill
5. Intervals on Bike (preferably outside)
6. Forget about doing cardio on elliptical machines. There's just not enough benefit when it comes to burning fat---especially butt, hips and thighs fat.
When you have a choice, choose non-machine cardio. That way, you won't have a machine generating momentum for you. Don't go beyond 30 minutes on a cardio session---20 minutes is better because you can push yourself harder.
Leg circuit cardio is great because you can incorporate exercises like squats, lunges, step ups and jumps. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your cardio routine. Again, all it takes is 20 minutes per session.
Its pretty simple. Just do 3-4 days per week of intense cardio and you'll be fine (hot)! I'll talk about strength training in the next articles.
Be sure and download your Free 14-Day Women's Metabolic Fat Loss Program and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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