RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Summer is only a few short weeks away! Time for swimsuits, shorts, Summer dresses, and showing more skin! Are you doing cardio properly to be maximizing body fat loss?

Four to five times per week start doing cardio properly to be burning majority calories from fat, not energy. Doing more than 30 minutes of cardio is going to be majority energy calories; more than an hour is going to burn muscle. To do cardio properly to burn majority fat calories do just 25 minutes of 60 second high then low intensity intervals of cardio.

Cardio example (treadmill):

Warm-up 60sec @ 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
Cool-down 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. This is just an example, adjust it to your fitness level.

There's no wrong time to do cardio, but the two best times are: as soon as you wake up before consuming calories, and after strength training.