CARDIO BURNOUT? LESS TIME, MORE SWEAT!

If you’re burned out on the massive amounts of long cardio sessions in an attempt to lose fat, you need a new routine! The body always needs a new stimulus in order to keep progressing, no matter what your fitness level. The human body easily adapts to exercise over time. Once the body adapts, it becomes more efficient. That means it burns less calories for the same activity. In order to burn more calories, one has to add more time or increase the intensity. With aerobic work, exercisers tend to simply add more time. This can lead to Cardio Burnout, both physically and mentally. Of course everyone is different and may need less or more time than my workouts below, but I thought an example of my intensity and what I do may help. Base your needs on your current regimen, goals & fitness level. Record your progress week to week and make changes accordingly.

This is what my Cardio looked like the last few days:

Stepmill 35 minutes:
10 Minutes Steady State – 70 Steps per Minute
30 seconds – 100 Steps per Minute
30 seconds – 70 Steps per Minute
REPEAT x 5

30 seconds – 125 Steps per Minute
30 seconds – 60 Steps per Minute
REPEAT x 5

30 seconds – 135 Steps per Minute
30 seconds – 55 Steps per Minute
REPEAT x 3

Finish Hard x 5 Minutes

Steady State Cool down x 7 Minutes

Uphill Sprints 35 minutes:
10 Minutes Flat Jog – 6.0 mph
30 seconds – Incline 15.0/ 7.0 mph
30 seconds – Leave Incline/ 3.0 mph
REPEAT x 5

30 seconds – Incline 10.0/ 8.0 mph
30 seconds – Leave Incline/ 3.3 mph
REPEAT x 5

30 seconds – Incline 7.0/ 9.0 mph
30 seconds – Leave Incline/ 3.5 mph
REPEAT x 5

10 Minutes Flat Jog – 6.0 mph

I burn a lot more calories in this shorter time period because I am giving it my all and working as hard as I possibly can. But, it definitely works! I haven’t changed anything in my diet or weight workouts and I’ve gotten even leaner. Decreasing your cardio time forces you to work harder, especially if you’re the extra long steady state cardio person. Give this method a try for a solid two or three weeks and let me know what you think.

Thanks for being a part of my journey and letting me be a part of yours!
-Amy Jo

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