The most effective cardio techniques

Q: I have begun to get bored with my cardiovascular training, and although I have always been careful to plan out my weight training, I have never known the best way to approach cardiovascular training or even how to get results. Do you have any tricks or suggestions that might freshen up my cardio routine and help to burn fat faster?

A: Cardio can be a very effective tool for torching fat and getting in great shape, but you must do it correctly to enjoy the full benefits it offers. Here are some of the most effective techniques I have found to boost results and shred fat. Give them a try and you will love the results.

Choose the best mode

I like my clients to pick a low-impact, high-calorie burner like the elliptical, arch trainer, treadmill, sprinting or Jacobs’ ladder, because not only do these activities force the entire body to move, but you can gauge and monitor your intensity levels so you will be able to make sure you are in the correct zone - level and average speed/strides/RPMs - to get optimal results. Also they are low impact on the knees, hips and lower back and can help prevent injury. They are also a great option for recovering from injury.

Do short, intense sessions

Don’t start with large or frequent cardio sessions until you have built a strong capacity to do cardio at a challenging intensity. Research has proven that shorter, more intense cardio sessions are much better for burning fat and losing weight. This is true for two basic reasons. The body responds quickly to being challenged because it tries to adapt to the work load by losing weight and getting in better shape. Secondly, doing too much cardio burns muscle mass, and muscle is the metabolic engine of fat burning, so it’s better to burn fat and preserve muscle so your body will expend more calories even on days of rest.

Add interval training

Interval or high-intensity interval training means alternating the intensity level of your workout between challenging and very difficult levels. A good example would be running at a challenging pace and every 3 minutes sprinting for 30 seconds, then returning back to the challenging pace and repeating this pattern for the entire workout. This type of training is very effective because it not only burns more calories while you’re working, but studies suggest the fat-burning continues for up to 24 hours after you finish, resulting in a stronger metabolism that helps maintain your shape all day long.

Try starved morning cardio

One of the most effective cardio techniques for burning fat is getting up on an empty stomach and doing an intense cardio session. This is because after eight hours of sleep with no food for energy, the body will immediately tap into fat stores for fuel to complete tough workouts. I like to tell my clients to get at least 25 minutes of starved cardio on workout days and delay eating carbs until lunch to ensure that the body continues to burn fat for several hours after you’re done. Also it’s fine to have a cup of coffee or tea before starting starved morning cardio, as it will help you get the motivation to get started and get an intense workout.

So the next time you do cardio, try incorporating some of the above techniques and get more results for your time spent in the gym.


Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients. To send a question, email  Askthetrainer@antoniostraining.com.