26 Cardio Exercises for Rapid Fat Loss
Are you sick of using cardio exercises that provide you with little, to no results? It’s time for you to start using high-intensity cardio exercises that will provide you with the results you deserve.
Warning: If you’re looking for low-intensity aerobic training, then this article is not for you.
Below, I’m going to explain 26 high-intensity cardio exercises you can start using to burn fat, and achieve the lean body you rightly deserve.
I highly suggest you incorporate a weightlifting routine along with your cardio regime to see maximum weight loss results.
26 Cardio Exercises to Burn Fat
For this list of cardio exercises, you will need to decide how frequently you want to use them. If you’re a beginner, then I recommend you utilize these techniques about two or three times a week.
If you’re on the more advanced side, you can use these cardio exercises around three or four times a week.
It really all depends on what your goals are, and what level your cardiovascular development is.
Start Here: Beginner Cardio Exercises
Always use dynamic stretching prior to these cardio exercises. Never use static stretching before performing high-intensity training such as weightlifting or cardio.
There is overwhelming evidence that static stretching will reduce explosiveness, and is ineffective as a warm-up technique.
If you have the time, I recommend using a foam roller and then proceeding into your dynamic stretching routine.
This is the most efficient practice for properly warming up the muscles and joints, and for increasing flexibility.
1. Treadmill Intervals
Intervals consisting of increase and decrease of speed and elevation. Typically no longer than 30 minutes.
2. Stationary Bike Intervals
Intervals consisting of resistance and speed variation. Should not be longer than 30 minutes.
3. Elliptical Intervals
Intervals consisting of increase and decrease of resistance and speed.
4. Walking/Sprint Intervals
Can be performed on a track or anywhere with plenty of open space. On a track, you will walk the straight portion, and sprint the curved for about 4-6 laps without rest.
Intermediate Cardio Exercises
5. Uphill Treadmill Intervals
Similar to the previous treadmill intervals except the entire exercise is performed on an incline, thus increasing the difficulty.
6. Jump Rope
This simple cardio exercise will incinerate fat and increase both anaerobic and aerobic endurance.
Stairs are a very dynamic cardio exercise because of the amount of variation possible. This exercise can be as difficult or as easy as you want.
There is literally hundreds of different stairs exercises that you can perform.
Excellent exercise for reducing unwanted leg and core fat.
8. Traditional Sprints
The sprint is one of the best cardio exercises to burn fat. Everyone knows what sprints are, but few are brave enough to incorporate the exercise into their routine.
Sprints can benefit everyone, no matter your level of cardiovascular endurance is.
Don’t be afraid, because you’re missing out on a great opportunity to increase lean muscle mass, while reducing fat!
9. Jog/Sprint Intervals
Similar to the walk/sprint intervals, except you will jog the long part of the track instead of walk. This makes it much more difficult, but you will only need to perform about 4-6 laps to see great results. This is one of the most effective interval training techniques you can use to incinerate fat.
10. Mountain Climbers
Performing mountain climbers will help you decrease excess fat in the legs and core. Incorporate it into any bodyweight circuit session.
11. Tuck Jumps
A plyometric exercise that is incredible tiring and difficult. The best part? It can eliminate fat and increase muscle at the same time. Utilize tuck jumps within your plyometric or leg strength building routine.
There are literally hundreds of different push-up circuits that are killer for burning fat. This simply exercise has stood the test of time because of it’s incredible ability to increase strength, lean muscle, and reduce fat within the midsection.
13. Pool Workouts
I’m not a huge fan of cardio exercises in the pool because of its aerobic component, but if you perform the correct exercises, it can actually be a very good fat burner.
Advanced Cardio Exercises
14. Hill Sprints
The king of all sprints. Hills sprints are one of the best cardio exercises to lose weight, build lean muscle mass, and developing greater explosive speed.
15. Resistance Sprints
Resistance can be added to the traditional sprints or hill sprints by utilizing a parachute, ankle weights, wrist weights, weighted vests, and partner resistance. Don’t use resistance sprints frequently because it promotes bad running form.
A super advanced cardio exercise that will greatly burn fat, and increase lean muscle. Basketball players love this exercise, and you can easily see the results it gives to these incredible shredded athletes.
Not usually considered a cardio exercise, but because of the high intensity involved, it actually a great anaerobic conditioning technique.
There are hundreds of different plyometric cardio exercises that can be used including depth jumps, box jumps, side-to-side box jumps, and vertical jumps to name only a few.
Every person, not just athletes, should be using some type of plyometrics methods within your cardio training routine.
18. Indian Runs
Baseball teams usually perform this cardio exercise, but if you have some extra people who are interested in workout out, I highly recommend Indian runs. These runs are not only challenging and fun, but the exercise is also a great anaerobic and aerobic cardio technique.
19. Agility Ladders
Agility ladders will not only build speed and quickness, but are also an excellent anaerobic conditioning exercise for losing fat.
20. Push-up & Squat Countdown
This is great exercise from Men’s Fitness. Start with eight pushups, then eight squats, then seven pushups, and then seven squats. You continue this pattern until you reach one repetition for each exercise.
This is a great circuit for promoting muscular endurance, strength, and decrease fat in the core and legs.
21. Bodyweight Circuits
There are hundreds of different bodyweight circuit variations that are possible. These circuits are primarily anaerobic, and require a high level of intensity.
You will also find that most bodyweight exercises require a significant amount of muscular endurance. By building your muscular endurance, you are building strength and muscle, which burns fat.
Weightlifting is always the best options, but is not always accessible, so bodyweight circuits can be a great replacement when needed. Don’t count them out.
22. Four Corner Drills
A cardio exercise primarily used by basketball players, but is beneficial for all fitness individuals. There are several different variations of four corner drills that can be used.
An example is start at one corner, sprint to the furthest corner, side shuffle to the closest corner, sprint to the furthest corner, and finish with a side shuffle to the starting position.
23. Dot Drills
This is considered an agility drill designed for increase foot speed and quickness. It also happens to be a great cardio exercise.
Other Fun Cardio Exercises
Use these fun cardio exercises below to vary up your routine, and keep it interesting!
24. Play pick-up basketball
One of my personal favorite cardio exercises because you almost forget that you’re training.
25. Play tennis
I don’t care how athletic you are, tennis can be straight tiring. It’s a great way to spice up your cardio training routine.
26. Start boxing
This one should obvious, but boxing is an excellent anaerobic and aerobic conditioning exercise that incinerate fat in the core and arms.
Now that you have learned some quality cardio exercises, it’s time to use these exercises in a routine.
Developing a routine isn’t easy, but that’s what I’m here for. If you’re looking for a complete cardio training program, then you need to check out Revamp Cardio. Click here to start seeing insane results today.