The Ultimate Fat Burning Workout
Lets face it….. These days it seems as though you have to choose between different forms of cardio. Most of the time people will only do one type of cardio training and that’s it!
They will either do high intensity interval training, sustained cardio, circuits or no cardio at all. This is outrageous because each form has different benefits. Why limit yourself to one?
Now let’s take a look at the different groups of cardio practitioners:
Bodybuilders feel as though fast paced cardio burns muscle tissue so they stick with low intensity cardio on an empty stomach to burn fat.
Low intensity cardio effectively utilizes fat as a fuel source, which is great. The problem with this method is that because they intensity is so low you burn relatively few calories even when exercising for long periods of time.
Traditional Cardio Junkies just do sustained cardio at a faster pace for 20, 30, or 45 minutes straight, at hopes to burn off any extra calories they ate that day.
This type of training burns more calories than low intensity cardio but most of the calories burned are from carbohydrates. After a cardio workout in this nature your body wants to replenish all of the depleted carbohydrates.
As a result your body naturally craves carbs and sugar. This is why most people that do this form of cardio never lose weight. They burn 300+ calories or so only to eat it all back.
Interval Training Fanatics swear by high intensity interval training as the only acceptable form of cardio. They look at lower intensity cardio as a complete waist of time.
This type of training is very effective at elevating your metabolic rate, boosting your bodies natural fat burning hormones and releasing your bodies fat cells into your bloodstream.
The only problem is that if this type of training is not followed by additional exercise all of those fat cells that were released into the bloodstream go right back into the fat deposits.
Moreover, the intensive nature of interval training means that it can only be performed 2-3x per week for about 15-20 minutes a session.
Anything longer than this will trigger overtraining and lead to burnout, especially if you’re strength training as well.
The Best Fat Burning Workout
The Ultimate Fat Burning Workout would look something like this:
WARM-UP: 5-10 minutes of skipping, light jogging or an easy pace on a cardio machine
HIGH INTENSITY INTERVAL TRAINING on a treadmill, recumbent bike, rower, or stair-mill: 12-16 minutes total of short bursts of intense exercise alternated with longer periods of rest
LOW INTENSITY CARDIO: 20-30 minutes of slow and steady cardio such as walking on a treadmill at 4mph with a 3 degree incline.
How does it work?
The high intensity interval training puts your body into a CRAZY fat burning state. Most people call it a day here and let the released fat cells crawl right back into your bodies fat deposits. Not us though. We’re going to exploit the fat burning state that we’re in and follow the interval’s up with low intensity cardio to burn off as much fat as possible.
Interval Workout Options: These are just a few options. Feel free to experiment with your own work to rest ratio’s.
1. 30 seconds work / 90 seconds rest x 8 = 16 minutes
2. 30 seconds work / 60 seconds rest x 10 = 15 minutes
3. 30 seconds work / 30 seconds rest x 12 = 12 minutes
4. 60 seconds work / 120 seconds rest x 5 = 15 minutes
5. 60 seconds work / 90 seconds rest x 6 = 15 minutes
6. 60 seconds work / 60 seconds rest x 7 = 14 minutes
Workout Notes:
- Avoid eating any food for at-least 2-3 hours before your workout. By going into your workout in a fasted state your body is going to utilize fat as a primary fuel source.
- Avoid eating any food for at-least 1 hour after your workout. The high intensity intervals boost your bodies natural fat burning hormones (HGH). As soon as you eat food your insulin levels shoot up and your hgh tanks.
- If performing intervals on a treadmill with less than 60 seconds rest than put your feet on the sides of the treadmill during the resting portion. It will take too long to change speed.
- For the intervals only use a machine that you can really push yourself on.
- For the low intensity cardio you can use any cardio machine you want.
A Word on Nutrition
Make no mistake, you can perform the most effective cardio workouts, several times per week, but if your nutrition isn’t dialled in properly, you will see little to no results! Unfortunately, most advice on nutrition is designed solely on the basis or marketing.
The reality of the matter is that very few people know the most effective way to eat to support a lean and defined body, year round. To learn how to effortlessly drop fat and stay full and satisfied, go to here.
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Hey Greg, thanks for sharing! I was wondering: should we switch it up every once in a while or literally do this workout over and over for months (lol)
greg how much of a surplus should i follow? i am a hard gainer
Hi Greg!
I would like to ask you something. I have been excercising like you described for 2 days, but every time I finished to do high intensity workout, I felt very dizzy, like I almost fainted.
Do you think I did something wrong?
two days? it’s 3 days a week. every other day. mon, wed, fri. you finish to do high intensity workout?
Thanks for simple instruction for fat loss. I am 59 y/o female approx 40lbs overweight ,but no health issues. Just have been lazy and progressively out of shape. I can do the HIIT without prob (its not easy but possible) but not sure how often I should do this. Is it OK to do it every day? Thanks
Everyday may be a little excessive! I would suggest doing it 3 days per week max. I’d stay tuned for my women’s course, which will be coming out on thursday. It’s called the Goddess Toning Program. You can get on the waiting list at kinobody.com/women
[…] The Ultimate Fat Burning Workout | Kinobody Fitness Systems […]
Hey Greg, this routine is working extremely well for me. I’m doing it right now as we speak. I want to thank you for providing all the info on your site. I was wondering, for the rest portion you can either stop completely or got at a low/moderate intensity? Or do you recommend stopping completly for the rest portion. Thank you Greg!
Either take compete rest or just walk around for recovery.
Awesome article bro. One question though: can I do this interval with rope jumping? I have always been running and sprinting, so I want to try something different.
Yes for sure!
Hey greg,
I used to be really plum until i lost my weight. I am aiming for a slightly bigger chest span and a narrower waist line. however, i have a big tummy which i been trying my best to train on but i see no effects what so ever. I tried watching my diet, but i ended becoming thinner thus making my chest smaller which is what i fear the most. How to i maintain a good diet without loosing my chest ?
p.s: im 18 years old and been working on chest and stomach for some time now!
Keep training your chest and eat good amount of protein and you will drop fat without losing your chest.
What are your toughs about doing cardio with a skipping rope? High intensity like this workout or low intensity? It so much snow here where i live so running is not an option right know.
Yah jump rope works well. You can do both high intensity skipping and lower intensity.
[…] The Ultimate Fat Burning Workout […]
Could i combine this workout with the greek god workout on my resting days?
Yes, that’s a good strategy! Just do this HIIT workout 2-3x per week, no more.
should we take ON 100% GOLD natural whey protein after a strength training workout immediately aor should we wait 1-2 hours after strength training workouts before consuming anything…well i am clear with cardio workout to not eat atleast 1 hour after workout…but i am not clear when to take protein shake after a strength training workout…also when to have dinner after a strength training workout if u r working out in evening…and ur last meal is dinner…
It really won’t matter that much. I’d suggest waiting about 30 minutes after a strength workout before eating. This seems to work quite well and that’s naturally when your appetite will gear up.
Let’s say I do this workout on my non lifting days, won’t interval training stress my nervous system and thus impair my recovery? Also if not, can i do this workout after my strength training on lifting days? Just simply what would your cardio recommendation be somebody trying to shed the last stubborn bellyfat ( last 5-7 pounds) and strength training fasted 3 times per week? Again thanks for the reply
It shouldn’t fatigue your nervous system too much! Don’t go at 100%. Leave a little in the tank. I wouldn’t do it after strength workouts, that’s too much. Do it 2-3x per week.
can I do this in the morning on an empty stomach?
Yes
I am currently 165pounds after having my baby and want to get down to 140. I was wondering what exactly I should be doing to lose this fat and tone up as I keep hearing different things and would love to get one straight answer. Thank you.
Read the beach ripped article series! It will teach you everything you need to know
https://kinobody.com/2552/beach-ripped/
hey mate I wanna start workout again to regain shape of my body. Right now I am 76kg n 176cm height. So to go for lean body should i loose couple of kgs before i start muscle building after few months or I should start both side by side with half time for cardio and half for muscle building. Protein shakes are necessary in terms of muscle building and when to start having protein shakes. Ur suggestions would be greatly appreciated.
Get lean first by watching your diet. You should always be strength training even if you’re trying to lose weight. Strength training will maintain your muscle while dieting.
Hi Greg,
I really like your articles. Let me tell you a little about me. I used to be in amazing shape back 10 years ago when I played varsity football and basketball. Since then, going to college, and having a corporate job in a desk for so long, Ive gone from 130, to 220 in about 10 years. I am out of shape to a point where going up a flight of stairs too quickly, makes me feel out of breath and my heart racing like a did a pound of blow, lol! I also have the unfortunate, and very unattractive beer belly. I am definitely eating much, much healthier the past few months than I have ever in my life. What would be the best way for me to start to get back in shape, and over time, drop 40 pounds, without over exerting myself and feeling like im going to pass out. I dont care as much about becoming bulky, but rather just really slim and fit, like the Ryan Gosling look in Crazy Stupid Love. As mentioned I am currently around 220, and 6’0″. Thanks so much for your help, and keep up the great work. You are helping out a lot of people such as myself!
I’d definitely recommend starting to track your calorie intake! Strength training 3x per week is going to be very important so you build muscle as you drop fat. This will make the difference between looking lean and cut at 180 vs. looking skinny fat at 180 lbs. Cardio for 30-40 minutes can be done on non lifting days.
Check out my beach ripped series for more information -> https://kinobody.com/2552/beach-ripped/
Hey Greg,
I bought both your latest program as well as Visual Impact. I’m 185lbs and want to get down to about 160lbs and am aiming for the “greek god” physique you posted about on here and wondered whether you would recommend going with your program for the warrior build and then going more superhero until im happy with where I am or going for the VI phase 3 in order to burn more fat? (So far it’s converting my fat into muscle but I’m still rather bulky and my gut is being stubborn, though I do 15 min HIIT and 25 min steady state after every workout and I do strength training 2 days on 1 day off every week). What would you recommend for trimming down and burning fat faster while retaining some of the muscle development?
Well if you’re making good results now then there is no need to change anything. Don’t let impatience stop you from reaching your goals. Trying to reach your goals faster may sounds commendable but usually it leads to nothing but problems.
Hi Greg,
Interesting article…thanks for putting it together.
Just a thought then, to see if I’ve got the gist of it…
I’m training for a Tough Mudder event in May. I’m doing 1-2 sprint sets each week, and a single longer effort each week…all on top of 3-4 lifts every week.
Could I perhaps use the method you’ve outlined here for the single longer effort each week? So, do my 5-10 minute jog warm up, then do a sprint based interval routine, then follow that with about 40 minutes of slow jogging to make sure I’m getting some distance in there still???
To take it a stage further…I’d be running outdoors, not using any gym machines. And I’m currently doing something similar, by jogging to a park nearby, doing laps of the park, and after each lap, doing a set of some pull-ups/box jumps/dips/press-ups etc. I do that about 5 times, then run for about 45 minutes. Kind of similar, but with some anabolic stuff thrown in for the Tough Mudder event.
Any thoughts on how your system would fit my scenario then? Or how to adapt my current workout to maximise fat loss whilst prep me for the event.
Thanks in advance.
Jam
Looks like you got the right idea.
I’d definitely do that outdoor lap/circuit routine 1-2x per week. As well, 6 x 400m intervals with 1-2 minutes rest would be very beneficial for improving your run time.
Thanks Greg…I reckon the park lap is about 400m as it happens. So maybe I could just stick to the park, and do the intervals on the back end then.
So can i do this before my normal workout or do i have to do then on different days, like one day i do weights and the next i do cardio? And for the interval one can i jump rope?
Keep the cardio workouts on days you’re not lifting.
how should i plan my workouts though like throughout the week?
Alternate between lifting days and cardio days. Take one day off per week.
thanks for the help man
I’m not sure where to start. I’m 6-0 and currently weigh 245. I’m shaped like a pear with a big belly and man boobs. I am ready to get lean and mean and I have the free time to get serious in the gym. Which one of your workouts will work the best for me? I think Alan Ritchson has a well balanced physique and would ideally like to have similar results. Any ideas on what to do first?
At 245 lbs the biggest thing will be dietary changes. I recommend starting a meal plan based on around 2400 calories per day. Adjust the intake as necessary to lose around 2 lbs per week. If you’re losing less than 2 lbs per week then decrease calories by 250. If you’re losing more than 3 lbs per week or more then you can increase calories by 250.
As for workouts, 30-60 minutes of walking per day is ideal. 3 strength training workouts per week.
Hey Greg, quick question about the low intensity cardio on a treadmill. If my treadmill incline goes up to 15, do you mean I should use 3.0 incline or a 3rd of the total (5.0)? Just want to make sure I’m doing all this correctly!
Thanks
I mean 3 degree incline
i would like to ask you what exercise would you promote for burning love handles and man boobs
Diet. Diet to lose fat and lift to build muscle. There is no one exercise you can do to burn off love handles / man boobs.
You’re training recommendations are interesting, but I haven’t see any references to back them up. Have there been studies of this training methodology and diet recommendation?
You can look into Lyle Mcdonalds stubborn fat solution. He has several studies supporting similar claims.
Hey greg, thanks for ur tips, what do you think of insanity workout i like to do it 1 or 2 times per week ?!
Not my cup of tea. I put most of my effort into strength training. Dieting takes care of my leanness. Adding in workouts like insanity or p90x will just burn you out and destroy your recovery for the more important strength/muscle building workouts.
For conditioning/fat burning I like to jump rope, sprint and perform long walks OR play sports / learn skills – basketball, hockey or martial arts/boxing.
What about days when you are strength training and doing cardio? How does the 3 hour pre/1 hr post fast work then?
Greg,
Would it harm me if I did 15 min HIIT training followed by strength training, and then take a whey protein? My strength training is phase 3 from visual impact, so it takes me around 45 min to 1 hr. Is that enough time to recover from my HIIT workout?
Hi Greg,
I was wondering if you sprinted “full-out” on each interval. (In other words… did you sprint with 100% intensity?)
Does your speed and/or intensity lower each interval?
I did the 30/30 Intervals (to be repeated 12 times) and after the 6th one, I couldn’t sprint any more. (It was more like “fast jogging”.)
And do you perform some kind of warm up before the interval training?
Thanks.
@Mark
Yah no way you can go full out on each one. If I’m doing them on the treadmill I gradually build up to a maximum intensity sprint. Then try and maintain that level for a few more rounds. If I feel whipped I’ll lower the intensity until I complete my desired interval time.
Hey Greg, How often can this be done a week?thx a lot :)
@Marcus
Two times is perfect. No more then 3 times.
Hi Greg,
When I played basketball for a team, we did many “suicides” at practice.
Suicides has that “stop and start” type of feel to it like HIIT…
But do you think it has the same fat burning effect?
(I was thinking about setting cones/markers and repeating the suicides for 10 mins straight, then I could walk/slow jogg for another 10 mins.)
Note: I don’t have a treadmill, so that’s why I’m asking this question.
@Mark
Mark for suicides to be the same as intervals you would have to do suicides for 30-90 seconds and rest for 30-180 seconds
Hey man I desperately need your advice asap! I am stuck in a rut in my training program and do not know which way to turn. Currently I am 5’7 150 lbs and around 14-15% body fat. My goal is to drop my body fat to 10% or even less as well as gain about 10-15 lbs of lean muscle mass. Please tell me exactly what program to follow in order to acheive this goal. I will do whatever it takes to accomplish my goal and with your assistance I know that it is right in front of me. Thank you for all of the help my friend.
are bcaa good to take before./after?
How often should I do this?
2-4x per week.
But with that much cardio and high inteense dosent it take a lot on your muscels?
I am in interval training junkie LOL. This is some great advice. I’ve been throwing my intervals around like crazy. But I would do 40 seconds of work and 10 seconds of rest, or 60 sec of work and 15 min rest. But I think I am going to try a few of your suggestions, 60 sec or work and 60 seconds rest for 14 minutes. I am beginning to like the idea of resting a bit more.
It’s just every time I increase my resting period from 10 seconds to 15 I feel like the time is dragging. 120 sec of rest will for sure be too much rest for me, but I am also going to give 30 and 30 a try.
I’ve never tried not eating 3 hours before me workout, and I always have a protein shake right after my workout. Tomorrow I am going to give that a try your tips of not eating an hour after the workout.
Thank you for an amazing post.
I personally like to utilize short exercise periods and longer rest periods for the majority of my intervals. There is a greater HGH boost from this method. In addition these intervals have a positive effect on my strength and power. On the other hand Intervals with shorter rest periods are more effective at increasing VO2MAX and thus increasing your ability to burn fat.
In order to get the full spectrum of benefits people should perform workouts with short rest intervals and workouts with longer rest intervals. I personally use long rest intervals 80% of the time and short rest intervals 20% of the time.
You can actually get the best of both worlds by performing a workout like this:
Interval 1: 30 seconds hard / 90 seconds rest x 10 (build up the speed on each interval)
Interval 2: 60 seconds hard / 30 seconds rest x 10 (maintain the same intensity on each interval)
Steady State: 10-25 minutes at 65-75% of maximum heart rate
This would be one incredible fat burning workout.
[…] The Ultimate Fat Burning Workout 5-10 minute of a warming up – jump rope, light jogging or dynamic exercises […]
[…] Ultimate Fat Burning workout 5-10 minutes warm-up – jump rope, light jogging or dynamic exercises […]
[…] – If you want to shed some unwanted body fat than you should finish off each workout with my The Ultimate Fat Burning Workout […]
I’m tearing through your articles. Great stuff!
Glad you like them!
Let me know if you would if there is anything in particular you would like me to write about.
Thanks for the quick reply. The reason is I’m starting a cut very soon and plan on doing a Tabata phase. I guess no protein shakes right after for those days.
So does this mean protein shakes are no even after your workout? I typically take ON whey, but I’m on a budget now so I bought a cheap Body Fortress brand.
Protein shakes are fine to have after a strength training workout. After a fat burning workout you should wait about 1 hour before you eat anything. And only drink water during the workout and after. Gatorade or anything like that will shoot up your insulin levels.