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CARDIO FOR FAT LOSS: YOUR 6 GO-TO WORKOUTS

1. SPRINT TRAINING

Fed up of trying to squeeze in a 5km-run to an already jam-packed day?
“Adding sprint intervals will help you cut down on longer runs, and also help you build muscle from your cardio training,” says Hughes. “A simple circuit could look like: sprint for 20-30 seconds, then lightly jog for 40-60 seconds. Repeat five times.”
Put on a pair of the best running trainers and you’re halfway there.

2. SKIPPING

Not just an activity for the school playground, skipping is a portable way of introducing HIIT to your cardio for fat loss programme, recommended by Tony McCarthy, co-founder of Truth Gym.
“Skip for two-minute rounds with a one-minute rest, doing a 30-second sprint followed by a 30-second gentle skip,” says McCarthy. “Repeat four times.”
Or try this fat-burning skipping rope workout.

3. KETTLEBELL TRAINING

Don’t overlook this humble piece of kit when it comes to cardio for fat loss.
“One of my favourite components of a high-intensity kettlebell exercise is kettlebell squats,” says Hughes. “Repeat for 20-seconds active, followed by a 40-second rest for best results.”
Combine with these nine kettlebell exercises for the ultimate kettlebell cardio for fat loss circuit.

4. BOXING

There’s a reason why the Kardashians, Caroline Flack and these other celebrities who do boxing love gloving up. It’s a great cardio for fat loss.
“Head to the bag for six rounds – each round lasting two minutes, followed by a one-minute rest,” says McCarthy. “Punch the bag as many times as you can for 10 seconds, move around the bag for 10 seconds and repeat.”
There are also plenty of boxing classes you can try – here’s a 20-minute taster of what a full body boxing exercise looks like.

5. ROWING

“Rowing is a great cardio workout that shouldn’t be overlooked,” says Hughes. No wonder then it’s having a bit of a moment. “As well as increasing cardiovascular fitness, rowing will also increase core strength and functional fitness, so exercisers can ensure maximum strength gain and fat loss, without inhibiting muscle gains. Row for either a 30-second sprint followed by 30 seconds at a lighter stroke rate, or (for beginners) a 20-second sprint, followed by 40 seconds at a lighter stroke rate. Repeat five times.”
Before you start, swat up on the five common rowing mistakes to avoid; you’ll look like a pro.

6. CIRCUITS

Last but not least – circuits. Oh yeah. Mix and match the above for the ultimate cardio for fat loss or combine McCarthy’s favourite three circuit exercises, instead.
“Do a descending pyramid of press ups, sit ups and tuck jump,” he says. “Start with ten reps of each and work down to one rep. Time yourself and each time you do this routine, try to beat your previous time.”
If they’re good enough for Kayla…
How to maximise the gains for your cardio for fat loss? Combine it with some fat-burning nutrition tips. McCarthy recommends doing your HIIT on an empty stomach – ie fasted cardio - a tip supported by Northumbria University, who found you can lose 20% more body fat exercising on an empty stomach. You may also want to adjust your carb to protein to fat ratios for the best macros for fat loss for added fat burn throughout the day.Garcinia Ultra Pure is produced in the United States in a state-of-the-art cGMP certified manufacturing facility that conforms to the tested grade strength and purity of USP quality standards and is manufactured under the strict guidelines. You will get 100% pure Garcinia Cambodia that contains 50% Hydroxycitric Acid with the recommended dose of 800mg per serving. In addition, we offer a 100% money back guarantee and same day shipping.

Why Garcinia Cambogia?
Garcinia Ultra Pure is produced in the United States in a state-of-the-art cGMP certified manufacturing facility that conforms to the tested grade strength and purity of USP quality standards and is manufactured under the strict guidelines. You will get 100% pure Garcinia Cambodia that contains 50% Hydroxycitric Acid with the recommended dose of 800mg per serving. In addition, we offer a 100% money back guarantee and same day shipping.
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