Even though you don’t hibernate like a bear, your body does make some changes for the winter. Your body stores a little extra fat to help you stay healthy and warm, for example. Come spring and summer, even the fittest guy usually has a little fat to burn.
Here’s how to burn that fat fast with our top cardio workouts:
Our Top Fat Burning Cardio Workouts
For any of these cardio workouts to really blast fat fast, it’s important to space your intervals wisely. Do cardio for no more than 20 minutes at a time. Take breaks to pace or stretch, and then dive back in with gusto.
Your pace also matters. You’ll get the best results if you start your workouts out with a short warm-up and then moving immediately to your highest intensity. Save the slower, steadier pace for after you’ve got your heart racing.
#1: Hit the Pool
- Stretch before you begin.
- Start by treading water for 5 minutes.
- Swim laps at the fastest pace you can muster for 5 minutes.
- Slow to a moderate pace and breast stroke for 5 minutes.
- Repeat 2 or 3 times, starting again with treading water.
Calories Burned: 600+ per hour depending on stroke and pace.
Interval: Since working out in water has a low impact on your joints, you can do this workout 3-5 times a week safely.
Warnings: Swimming can be more exhausting than you might think. Pace yourself and don't forget to stretch beforehand.
#2: Serious Cycling
If you’re cycling on your own:
- Start cycling at the fastest pace you can, maintaining the pace until your heart is racing.
- Slow to a vigorous but reasonable pace and cycle for 30 minutes.
- Cycle slowly at a high resistance for 20 minutes.
- Race-pace for another 5 minutes.
- Cool down for 5 minutes at a slow pace and low resistance.
Or, try a cycling fitness class. We offer several cycling classes at Gold’s that make the activity more exciting and effective for blasting fat.
Calories Burned: 1,150 per hour at a vigorous pace, 675 at a moderate pace.
Interval: 3 times a week.
Warnings: Don’t cycle at a high resistance while at your fastest pace as it may cause strain or injury.
#3: Regular Rowing
- Row as fast as you can at moderate resistance for 20 minutes.
- Take a break to walk or stretch.
- Increase resistance and row at a moderate pace for 20 minutes.
- Row as fast as you can at moderate resistance for 20 more minutes.
- Stretch and walk to cool down after.
Calories Burned: 800 per hour at a moderate pace; 1,000 per hour at a fast pace.
Interval: 3 times each week.
Warnings: Rowing is one of the top cardio workouts for fat loss in general, but it can be bad for the back if your form is poor. Be sure to keep your chest up and shoulders straight for the entire workout.
Chisel What’s Left Post-Fat
Once you’ve spent a couple of weeks blasting your winter fat with these top cardio workouts, it’s time to chisel your muscles. Focus on your shoulders, chest, waist, and calves to get the best beach look.
Gold’s Gym SoCal is an association of separate clubs—click here for info.
Try our FREE 30 Minute HIIT Guide to make the most out of your body-refresh routine.