Best cardio routine for weight loss/toning?

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Replies

  • writetomab
    writetomab Posts: 226
    I love running. I run for an hour and then I do the elliptical for 30 minutes. After that I do weight training.

    All in one session???

    OP, some good advice in this thread. HIIT is a great way to burn fat and lose weight. I would do 2-3 sessions per week of HIIT and then 2-3 weight based sessions based upon a Full Body routine incorporating mainly compound excercises. Then eat clean with a focus on protein, healthy fats and complex carbs and you are good to go!!
  • mykes13
    mykes13 Posts: 15 Member
    Just got back from the gym. I ended up doing one hour of (minor) HIIT one the elliptical. 4 minutes on 4 incline, 1 resistance then one minute of 10 incline and 10 resistance. I finished with another 10 minutes of low intensity cool-down and ab and leg weight work. It was a good workout but didn't burn any more calories than I used to doing an hour of the fat burner setting. Does HIIT see better results (more toned, get to keep my curves)?

    Thank you guys so much for your help!!!
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    I do hiit, boxfit, strength training and some normal running with hills. Hiit, if done correctly, is not really sustainable for longer than about 30 minutes. I do it for 20 minutes on the treadmill, with 1 minute sprints at 16km/hr, then 2 minute light jogs at half that speed.
  • writetomab
    writetomab Posts: 226
    Yes, ignore the calories burned data you see on the machines etc. HIIT has been proven to be more effective at weight/fat loss than steady state cardio.

    Here is one such study aimed specifically at women:

    Talanian, Galloway et al

    Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
    J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

    This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "upregulate" fat burning enzymes.

    The reason being that although long duration/slow paced cardio burns a greater percentage of body fat during the actual session, HIIT cardio burns a greater amount of total body fat lasting well beyond the initial bout of exercise. When you train at a high level of intensity, you create an oxygen deficit within your body. The body is then forced to burn additional calories for several hours afterwards in order to correct the deficit. This is known as "excess post-exercise oxygen consumption", or EPOC for short.

    Just to clarify though, a true HIIT session should be relatively short and very high intensity. So for instance I would do 3 x 8 min sessions alternating every 30/60 between low intensity and high intensity. So you should not be doing a hour of HIIT.
  • sally_jeffswife
    sally_jeffswife Posts: 766 Member
    For straight Cardio I like Tae Bo Advanced a Billy Blanks Sr One or any of the Billy Blanks Jr ones also. Especially the Dance Party Bootcamp are good also.If you are a Christian and like Gospel Music Donna Richardson Joyner has a really fun Sweatin in the Spirit workout with Kirk Franklin,Shirley Murdock,and Yolanda Adams on it also... for more legwork Madonna Grimes are great especially the Afro Latino.If you wanna work straight Abs Billy Blanks Ab-Bootcamp or Madonna Grimes Sexy Fit Abs (is a newer one gotta find that one on her personal website),For strength Kettlenetics or any of the Jari Love ones are totally awesome, and Crunch Total Resculpt is a great strength one as well.
  • Flintbeats810
    Flintbeats810 Posts: 84 Member
    Stair master seems to get my heart rate up the most and keeps it up consitently. Next would be Elliptical but as you know u can slow down on elliptical (like on a bike) but keep the same resistence. On stairmaster your constantly at the same pace all the time unless you turn the SPM (stairs per minute) back down which i never do. once i go up it stays up until i'm done!
  • mykes13
    mykes13 Posts: 15 Member
    Thanks for the info! I spread this workout over a longer period of time just to get the feel of the machine. Next time, I will try doing one minute low, one minute high for a shorter period of time.
    Yes, ignore the calories burned data you see on the machines etc. HIIT has been proven to be more effective at weight/fat loss than steady state cardio.

    Here is one such study aimed specifically at women:

    Talanian, Galloway et al

    Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
    J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

    This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman's terms, the interval work appeared to "upregulate" fat burning enzymes.

    The reason being that although long duration/slow paced cardio burns a greater percentage of body fat during the actual session, HIIT cardio burns a greater amount of total body fat lasting well beyond the initial bout of exercise. When you train at a high level of intensity, you create an oxygen deficit within your body. The body is then forced to burn additional calories for several hours afterwards in order to correct the deficit. This is known as "excess post-exercise oxygen consumption", or EPOC for short.

    Just to clarify though, a true HIIT session should be relatively short and very high intensity. So for instance I would do 3 x 8 min sessions alternating every 30/60 between low intensity and high intensity. So you should not be doing a hour of HIIT.
  • dirtyd89
    dirtyd89 Posts: 170
    Running, burpees, stair master and elliptical.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    HIIT along with fork put downs.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • darwinwoodka
    darwinwoodka Posts: 322 Member
    I do strength training and Bar Method. Never seen better looking women than I do in my Bar classes! When I started it my trainer at the gym asked me, "Why does your waist look smaller?"
  • jamimari777
    jamimari777 Posts: 101 Member
    How about interval workouts ? Something like this - Burn tons of cals:
    http://www.fitnessrxwomen.com/training/workout-tips-advice/leg-circuit/
  • iiwish
    iiwish Posts: 36 Member
    Why do people think that you can keep the fat you want to keep? ("keep my curves"?).....I don't think exercise works like that.
  • bobf279
    bobf279 Posts: 342 Member
    I alternate between indoor HIIT type cardio and running (weather permitting). when indoors I use a reebok step and 3kg hand weights. 3m fast step ups alternate leading legs after 1:30 then 3m slower steps ups again alternating legs all the time bringing hands to shoulder with the weights. I finish each set with 3m on the floor with push ups, crunches and squats. There is normally time to wipe with a towel and grab a slug of water before repeating the set. I have a warm up and cool down routine sandwiched between 5 sets
  • bondy60
    bondy60 Posts: 1
    i highly reccomend Beach Body's Brazil Buttlift. Its a great workout for toning and cardio, i have noticed a big difference!
  • Jonette01
    Jonette01 Posts: 38 Member
    Why do people think that you can keep the fat you want to keep? ("keep my curves"?).....I don't think exercise works like that.

    YOU may not think so, but people with curves do it all the time. I hate to use Kim K. as an example, but she works out and still maintains her shape, because working out for her isn't about losing weight...it's about toning. Also Buffy the Body and her "Bodynomics" videos shows that as well. I mention these people because they are examples of a body type that can be full and fit.

    We know we can't "spot tone" but if you are born naturally curvy, you can of course define your figure more. And if you are born without as many curves, you can build muscle that also provides a sexy definition.
  • katy_trail
    katy_trail Posts: 1,992 Member
    please somebody stop saying toning

    toner is for copiers
  • slrose
    slrose Posts: 164 Member
    i used to run, but i noticed my knees would hurt when i did it to many times a week
    ive just transitioned over to swimming laps and LOVE it. no ache, full body workout and an excuse for the steam room and shower afterward
  • GamerLady
    GamerLady Posts: 359 Member
    http://www.fitnessblender.com/
    has a lot free routines that are really good.
  • wendybird5
    wendybird5 Posts: 577 Member
    Spinning has really helped me tone my legs and is a great cardio workout.
  • Maidofmer
    Maidofmer Posts: 908 Member
    I wear weights on my ankles and arms.
  • beaches222
    beaches222 Posts: 437 Member
    bump
  • phjorg
    phjorg Posts: 252 Member
    I wear weights on my ankles and arms.
    in case someone takes this post seriously. do NOT ever wear any sort of weight on your arms/legs when doing cardio. it will seriouslymess with your joints for badically minimal gain.
  • Ilovevwgolf
    Ilovevwgolf Posts: 564 Member
    I row 3-4 times a week, 6000-8000 meters per session, 30-45 minutes, different resistance and speed..and I find it the best all round cardio workout..and it does tone your entire body..!
  • Clement1ne
    Clement1ne Posts: 82
    Using any cardio machine do INTERVALS!

    If you're beginner and you easily fall out of breath:

    Over 10 to 15 minutes:
    2 minutes - Moderate Level (ex. Level 4 - 5)
    20 seconds - High Intensity (ex. Level 8 - 10)

    Keep doing this for the entire 10 to 15 minutes, then really lower the intensity level to cool down.

    If you're not so beginner or if you've already lost weight and need a boost:

    Over 20 to 30 minutes
    1 minute - Moderate Level (ex. Level 6, 7)
    1 minute - High Intensity (ex. Level 10, 11)
    1 minute - Moderate Level (ex. Level 6, 7)
    1 minute - High Intensity (ex. Level 10, 11)
    2 minutes - Moderate Level (ex. Level 6-7)
    1 minute - High Intensity (ex. Level 10-11)

    Ect, and so forth for the whole 20 or 30 minutes, then really lower the intensity level to cool down.

    Excellent workout and totally fat burning because these are Intervals.

    Emmalee :smile:
  • Jonette01
    Jonette01 Posts: 38 Member
    please somebody stop saying toning

    toner is for copiers

    Toner (n.) may be for copiers...
    but "toning" (present participle of the verb "tone") means to "give greater strength or firmness to" a specific body part.

    So yeah...the world obviously doesn't revolve around your personal preferences. But I can assume the "somebody" you were referring to must be yourself.
  • MrsNolf
    MrsNolf Posts: 38 Member
    I also really hate running! I love the elliptical too! Lately, I've been trying to change it up by doing the around the world setting and the various intervals! It keeps it fresh. You good also set yourself up a circuit in the gym and change it up that way. Best of luck!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    barbell training, with an emphasis on dead lifts, squats, overhead press, and bench press.

    if you want cardio, just lift weights faster.
  • underwater77
    underwater77 Posts: 331 Member
    opinions are like..... well, you know. So far you've gotten plenty of good ones here.

    Unfortunately there is a lot of narrow mindedness when it comes to working out. Everyone thinks their routine is the right routine. For them maybe it is, but it might not be for you. Obviously there are things that will work better for one goal over the other, but that doesn't mean you should do something you don't enjoy.

    The best option is one you will do consistently. Pick something, if you don't like it, don't be afraid to change your mind. You will learn along the way what you like and what you don't.

    This is such great advice. I don't enjoy certain exercise, so I simply don't do them. I have plenty of routines I do love, so getting to the gym is a true PLEASURE not a chore.

    My workouts include spin for HIIT; swimming and Vinyasa Flow yoga for strength.
    I don't enjoy lifting weights so I simply don't do it.

    I love all three of them so much - I choose to do them for fun in my free time.
    Many days I do 2-3 hours because I love it. So my best advice is much like that above - find what you LOVE
    to do so that it is FUN and makes you happy.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Why do people think that you can keep the fat you want to keep? ("keep my curves"?).....I don't think exercise works like that.

    YOU may not think so, but people with curves do it all the time. I hate to use Kim K. as an example, but she works out and still maintains her shape, because working out for her isn't about losing weight...it's about toning. Also Buffy the Body and her "Bodynomics" videos shows that as well. I mention these people because they are examples of a body type that can be full and fit.

    We know we can't "spot tone" but if you are born naturally curvy, you can of course define your figure more. And if you are born without as many curves, you can build muscle that also provides a sexy definition.

    thats the thing. some people have genetics on their side.

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