Do you truly understand cardio training, and are you seeing the results you deserve? No worries, I’m here to help. I’m going to explain exactly what you need to know about developing an effective cardio routine that will actually provide you with real fat loss results.

The first thing you need to do is understand the differences between the energy systems. There are two primary energy systems used during cardio training, the anaerobic and aerobic system.

For an exercise to be considered aerobic it must last longer than two minutes. These exercises strengthen slow twitch muscle fibers, muscular endurance, and are generally performed at a singular pace.

Anaerobic movements are anything that last less than two minutes. These exercises strengthen fast twitch muscle fibers, rapidly decrease fat, and build lean muscle. All anaerobic exercises are explosive and will only take about 20-30 minutes to complete.

When it comes to burning fat, anaerobic exercises are much more effective. Not only do they take less time to complete, but they will also burn more calories. But most importantly, anaerobic exercises will provide you with long-term results because of there muscle building tendencies. Aerobic exercises simply do not build lean muscle, and therefore make it difficult to keep future fat gains off.

Muscle is the ultimate defense against fat.

So what are some anaerobic cardio exercises you can use? The most effective workouts include interval sprints, traditional sprints, hill sprints, plyometrics, agility’s, bodyweight circuits, and suicides.

If you’re just starting out, then I recommend you use the traditional sprint. By using this exercise, you will build up a legitimate foundation for more advanced exercises in the future. Make sure that you never exceed 60 yards for this explosive exercise. Notice how I said “explosive”. This is because sprints are designed to be your greatest level of exertion for a short duration of time.

Sprints longer than 60 yards will decrease the intensity level, your running form, and could force your body into an aerobic state.

Once the traditional sprint becomes easier, you transition onto interval sprints. Intervals will train both energy systems in combination. The best interval technique can be performed on a track. Start by walking the straight side of the track, and sprint the curved portion. Continue this interval motion for about 5-6 laps. You will feel the burn, and you will burn a significantly amount of calories in the process.

If you’re really serious about your fat loss, then you need to start using high-intensity cardio training exercises.