Intense Cardio Work outs
Ilana Katz MS, RD, CSSD
FAT BURNING SPECIFIC ROUTINES
(interval training should be done 2 to 3 times a week to aid in optimal fat burning)
The following 11 workouts are designed for fat burning. Why Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is related to how the different hormones bind to either alpha or beta receptors. Befoe going into a physiology dissertation, in its simplicity, high intensity can overcome problems associated with alpha-receptor dominance in stubborn body fat. Well, why not keep the intensity high all the time, you may ask. The answer is that while high intensity can break down fatty acids in the cell, it does not burn fatty acids as a fuel, so that’s where the intervals become important. Switching between high and low creates that magic bullet. Furthermore, research shows that keeping up with a high intensity level consistently with out some form of moderation will set in a burn out factor, and its better to incorporate moderation, resulting in more time spent exercising, than an all out high intensity routine that would likely be short-lived.
The first exercise is for beginners. If you are just learning about interval training, start with the basic concept and then build in some of the other routines as you progress.
Work outs 2 – 11 are designed not only as excellent interval sets with varying times built in for your convenience (so some are shorter, some are longer) but also with variety to create a consistent level of interest. Some of these work outs are pretty difficult, so listen to your body and there is nothing worng with progression… taking it down a notch until you are ready to kick your own butt is equally as admirable, just because you are doing it!!
- Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle.
30 minute work out.
Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time.
Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10
Mins 4 – 5: moderate intensity : zone 3 (jogging, can hold a conversation)
Mins 5 – 8: low intensity, easy jogging, zone 1 to 2
Mins 8 – 9: high intensity zone 4 to 5 (cannot hold a conversation, all out work
Mins 9 – 10 : moderate intensity
Mins 10 – 13 low intensity
Mins 12 – 14 high intensity
Mins 14 – 15 moderate intensity
Mins 15 – 18 low intensity
Mins 18 – 19 high intensity
Mins 19 – 20 moderate intensity
Mins 20 – 23 low intensity
Mins 23 – 25 high intensity
Mins 25 – 28 moderate intensity
Mins 28 – 30 lowest, cool down (back to walking comfortably)
- Step Machine
Set the step machine on Manual workout for 20 mins. (level 6)
Warm up for 2 minutes.
At the 2 minute point, take the level up to 9.
Change out your stance on the steps every 2 minutes – for example 2 – 4 minutes, take your feet to very front of the stairs (short, quick stokes, pushing from the balls of feet), 4 – 6 minutes: slide feet back on the pedals and push out long full range strokes pushing off on heals. Continue to alternate stance 4 more times, and then for the last 6 minutes go back to the neutral stance in the middle of the pedals.
In Summary:
Mins 0 – 2: neutral
Mins 2 – 4: front
Mins 4 – 6: back
Mins 6 – 8: front
Mins 8 – 10: back
Mins 10 – 12 front
Mins 12 – 14 back
Mins 14 – 20 Neutral
- Treadmill – 30 minute workout
(hips, hamstrings and glute strengthening)
Form: Power walk – long strides and squeeze glutes at the end of each stride.
Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk.
Lunges – in place lunges, alternating right and left
Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations)
Leave the treadmill running, jump off of it and do alternating leg lunges for 30 seconds.
Get back on treadmill and at a jogging pace, jog for next 30 seconds.
Cycle through walk/lunges/jog according to this rotation below:
Mins 0 – 2 (walk/warm up)
Mins 2 – 5 (long walking strides, squeeze glutes)
Mins 5 – 5:30 alternating lunges
Carefully get back on treadmill and walk up to minute 6
Mins 6 – 8 jogging
Mins 8 – 10 walking
Mins 10 – 10:30 lunges
Carefully get back on treadmill and walk up to minute 11
Mins 11 – 13 jogging
Mins 13 – 15 walking
Mins 15 – 15:30 lunges
Carefully get back on treadmill and walk up to minute 16
Mins 16 – 18 jogging
Mins 18 – 20 walking
Mins 20 – 20:30 lunges
Carefully get back on treadmill and walk up to minute 21
Mins 21 – 25 walking
Mins 25 – 28 jogging
Mins 28 – 30 (cool down, easy walk)
- Elliptical, treadmill and stationary bike rotation – 45 minute work out
(starts with treadmill, then elliptical, and ends with bike)
Treadmill: 20 straight minutes.
Form: long stides and squeeze glutes at end of each stride.
Min 0 – 10: set at a pace of ~ 4.0 at 0% grade.
Min 10 – 20: 12% grade and pace at ~ 3.5, maintaining stride form
Elliptical: 15 minutes.
set program that is most like a consistent running stride.
Set level (resistance) at moderate (should be aout 160 – 180 strides per min)
Cycle: 10 minutes
manual setting 3. Pedal hard (feel your hamstrings) for straight 10 minutes
- Stepper and stationary bike – 30 minute work out
Set stepper up on Manual setting. Alternate between level 6 and level 10 for the following intervals (every 30 seconds) for 10 minutes:
Mins 0 – 2: warm up at Level 6
Mins 2 – 2:30: Level 10
Mins 2:30 – 3 Level 6
Mins 3 – 3:30 Level 10
Mins 3:30 – 4 Level 6
Mins 4 – 4:30: Level 10
Mins 4:30 – 5 Level 6
Mins 5– 5:30 Level 10
Mins 5:30 – 6 Level 6
Mins 6 – 6:30: Level 10
Mins 6:30 – 7 Level 6
Mins 7– 7:30 Level 10
Mins 7:30 – 8 Level 6
Mins 8 – 8:30: Level 10
Mins 8:30 – 9 Level 6
Mins 9 – 10 Level 4 (COOL DOWN)
Jump on stationary bike for 20 minutes at moderate pace (level ~ 3 or 4)
