4 Cardio-Workouts für die Fettverbrennung

When you think of Cardio immediately brings to mind the many treadmills in the gym on which athletes run for hours in monotonous steps. For fat burning, it is supposed to be particularly effective, running on the cardio machines. Cardio is certainly an important training component, which can also be ideally combined with strength training. The cardiovascular system is trained during an intensive endurance workout and fat burning is boosted. But not all cardio is the same. Even in endurance training, there are effective methods that can quickly and intensively improve your physical performance limits. Slow monotonous walking is certainly also a movement sequence that can be used for the Fat burning but with extremely intense movements in short intervals you can achieve twice the success in a much shorter training time. Below we've picked out four effective cardio methods that will greatly improve the intensity and endurance of your workout level. Not to mention the physical success and sustained fat burning that will ultimately be visible in a lean and toned body.

1. the stairmaster

Stair climbing is an excellent exercise for training the gluteus maximus (buttocks), the entire leg muscles and for burning fat. You can increase the intensity of the exercise by climbing steeper stairs and walking faster. The Stairmaster simulates the wall of the stairs, so you can achieve almost the same effect with this effective machine as with a real staircase. This machine can be excellently used as a cardio training device. It is important that the intensity of the walking movement is high, so that you are really challenged in a training time of about 20 to 30 minutes. A workout on the Stairmaster should be done two to three times a week. With the Stairmaster you can perform High-Intensity Interval Training (HIIT) or Low-intensity Steady-State (LISS) training. With both methods, you will achieve quick results in training for the legs and buttocks and also sustainably promote fat burning.

2. plyometrics "jumping jack attack

Plyometrics are exercises that are performed with different jumping variations. Jumping exercises promote fat burning through the intense and fast jumping movement. However, plyometrics also require good body balance and great stability, which should be present especially in the legs and torso (core). Plyometrics workouts put a lot of stress on the cardiovascular system and joints and should therefore only be performed in short timed training intervals followed by breaks. A popular plyometrics exercise is the Jumping Jack, which has become known to us as the "jumping jack." In this exercise, you alternate jumping from a closed leg stance to a slightly spread leg stance while alternating placing your arms against your thighs with your legs closed and then simultaneously bringing your arms together over your head as you jump into the spread leg stance so that your palms can touch. If you want to train this exercise intensively as HIIT, you start with 20 seconds of jumping followed by 20 seconds of recovery. Then increase both intervals to 30 seconds and again to 40 seconds. Then you start again with the 20 seconds variation.

3. running

Running is certainly the most popular cardio method, which you can do both on the treadmill and outdoors. In the right rhythm and in the aerobic zone you can perfectly boost your fat burning and improve endurance. In order to reach a higher fun mode, you should wear earphones and listen to your favorite music. Your favorite songs are especially important to keep you motivated during your cardio workout. Even on the treadmill, you can significantly improve your workout intensity and fat burning with a HIIT variation. Try combining the 15 second sprint interval with a 45 second rest and repeat these intervals a total of 12 times in a row. This high intensity training method will significantly improve your fat burning and increase your maximum endurance. A heart rate monitor or a high quality fitness tracker can be important tools for keeping track of your goals. Always keep your running results up to date in statistics. With professional fitness apps, you can check your results on your smartphone or fitness tracker at any time.

4. rope skipping

A popular training option for improving endurance and burning fat is the Jumping rope. Especially in boxing, rope skipping is integrated into the training program by many professional athletes, as it can improve maximum endurance performance very intensively in addition to burning fat. Rope skipping can be performed at different speeds and variations. Intensive rope skipping is especially suitable for warming up before the actual training program or for training off. Try 50 to 100 jumps in a time between 30 and 60 seconds. Then take a break of 30 seconds and start with the next interval. Make sure the rope is the right length and buy a professional jump rope from a sports store.