RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Doing more than 30mins of cardio is burning Cal from energy (glycogen) NOT body fat. Over an hour of cardio will now start burning muscle. The proper way to do cardio to burn Cal from fat is just 25mins of HIGH INTENSITY INTERVAL TRAINING.
Example:
Warmup 60sec on treadmill @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0
That was just an example. Modify it to your stamina level. You could do 4.0 for 5mins, 5.0 for 5mins, and 6.0mins for those final two high interval mins. Try it, you'd be surprised that you'll actually be able to do it, even if you have to hold on initially. It'll get easier the more you do it.