RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

We've got great news!! You don't need to do an hour of cardio or run for ten miles to lose body fat & get lean!! 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 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. **The speeds listed here are just examples, so adjust them to your stamina level.**