If you’re wanting to break some plateaus, mix up your cardio, challenge yourself and ramp up your fat loss efforts then you’ll love these workouts.
You can use any form of cardio you choose. Bike, outdoors, elliptical, jumping jacks, running up hills and walking down them, skipping. If you’re using a treadmill, due to the interval increments, it might make it a little difficult changing intensities, but if you are using a tready then you might want to decide if you’re going to use inclines or speed to alter the intensity. Using both might take too long for the treadmill to go up and down while changing speeds and inclines at the same time.
The following Cardio Workouts are NOT, I repeat, NOT to be performed by beginners. If you’re new to exercising then you can go here for the Beginners cardio workouts.
Using the Perceived exertion chart is a great way to gauge the intensity of your workout and the amount of “effort” or exertion – how hard your body is working – when you’re exercising.
This will give you a guide of the intensity of the intervals within the following workouts.
|
Rate Of Perceived Exertion |
| No Intensity | 0 |
| Low Intensity | 1-2 |
| Moderate Intensity | 3 |
| Moderate to High Intensity | 4-5 |
| High Intensity | 6-7 |
| Very High Intensity | 8-9 |
| Flat Out / Maximum Intensity | 10 |
Once again, these workouts are not for beginners so please don’t try to be a hero if you’re really unfit. Exercising safely, and not taking reckless risks, will bring you better results faster if you train according to your fitness level.
For intermediate and advanced folk… lets get started! 🙂
Kick Fat’s Butt – Workout 1
Warm up for 5 mins at 3-4 intensity
30 seconds 6-7 intensity
60 seconds at 4-5 intensity
30 seconds 8-9 intensity
60 seconds at 4-5 intensity
30 seconds 8-9 intensity
60 seconds at 4-5 intensity
30 seconds 6-7 intensity
60 seconds at 4-5 intensity
30 seconds 8-9 intensity
15 mins at 4-5 intensity
3-5 mins Cooldown at 3 intensity
Stretches
Kick Fat’s Butt – Workout 2
Warm up for 5 mins at 3-4 intensity
2 minutes 4-5 intensity
4 minutes 6-7 intensity
2 minutes 4-5 intensity
1 minute 8-9 intensity
2 minutes 4-5 intensity
4 minutes 6-7 intensity
2 minutes 4-5 intensity
1 minute 8-9 intensity
2 minutes 4-5 intensity
4 minutes 6-7 intensity
2 minutes 4-5 intensity
1 minute 8-9 intensity
2 minutes 4-5 intensity
4 minutes 6-7 intensity
2 minutes 4-5 intensity
1 minute 8-9 intensity
2 minutes 4-5 intensity
3-5 mins Cooldown at 3 intensity
Stretches
Kick Fat’s Butt – Workout 3
Warm up for 5 mins at 3-4 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
5 mins at intensity 2-3
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
60 seconds 8-9 intensity
90 seconds at 4-5 intensity
5 mins Cooldown at 3 intensity
Stretches
Kick Fat’s Butt – Workout 4
Warm up for 5 mins at 3-4 intensity
40 seconds 8-9 intensity
60 seconds at 4-5 intensity
60 seconds 8-9 intensity
3 mins at 4-5 intensity
40 seconds 8-9 intensity
60 seconds at 4-5 intensity
60 seconds 8-9 intensity
3 mins at 4-5 intensity
40 seconds 8-9 intensity
60 seconds at 4-5 intensity
60 seconds 8-9 intensity
3 mins at 4-5 intensity
40 seconds 8-9 intensity
60 seconds at 4-5 intensity
60 seconds 8-9 intensity
3 mins at 4-5 intensity
40 seconds 8-9 intensity
60 seconds at 4-5 intensity
60 seconds 8-9 intensity
3 mins at 4-5 intensity
20 mins at 4-5 intensity
5 mins Cooldown at 3 intensity
Stretches
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