Cardio Training – Lose Fat – Avoid Losing Muscle and Build Muscle

During weight loss, not all the weight lost is fat, some of it is muscle.

This Cardio training will ensure that you will avoid the loss of muscle that usually occurs and will help you to loose fat and build muscle.

You’ll have to make only three workouts per week:

  1. Core workout (abs and back),
  2. Upper body workout,
  3. Total body workout, plus +
  4. Cardio Training

As you get more advanced, these workouts will be followed by a short cardio workout, for maximum fat burning.

Don’t forget to always warm-up for at least 5 minutes before you start your workout and to cool-down.

Stretch after your workout.

Feel free to choose and follow one of the best cardio exercise plans...
  • INTERMEDIATE CARDIO TRAINING EXERCISE PLAN
  • ADVANCED CARDIO TRAINING EXERCISE PLAN

Here are full instructions for - INTERMEDIATE CARDIO TRAINING EXERCISE PLAN.

INTERMEDIATE EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
20 min cardio Upper body
workout
30 min
cardio
Total body
workout
40 min cardio REST
Week
2
Core
workout
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
3
Core
workout
+15 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
4
Core
workout
+30 min
cardio
40 min cardio Upper body
workout
40 min
cardio
Total body
workout
40 min cardio REST
Week
5
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+15 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
6
Core
workout
+30 min
cardio
50 min cardio Upper body
workout
+30 min
cardio
50 min
cardio
Total body
workout
50 min cardio REST
Week
7
Core
workout
+30 min
cardio
60 min cardio Upper body
workout
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
+15 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+15 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
20 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+15 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+20 min HIIT
+20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST
Week
12
Core
workout
+20 min HIIT
+10 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+10 min
cardio
60 min
cardio
Total body
workout
+20 min HIIT
+10 min
cardio
60 min cardio REST

Here are full instructions for - ADVANCED CARDIO TRAINING EXERCISE PLAN.

ADVANCED EXERCISE PLAN - WEIGHT LOSS AND LEAN MUSCLE BODY

  MON TUE WED THU FRI SAT SUN
Week
1
Core
workout
40-60 min cardio Upper body
workout
40-60 min
cardio
Total body
workout
60 min cardio REST
Week
2

Core
workout

+20 min cardio

60 min cardio Upper body
workout
60 min
cardio
Total body
workout
60 min cardio REST
Week
3
Core
workout
+20 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
4
Core
workout
+30 min
cardio
60 min cardio Upper body
workout + 20 min cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
5
Core
workout
+30 min
cardio
60 min cardio

Upper body
workout

+ 15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
6

Core
workout

+ 20 min HIIT

+20 min
cardio

60 min cardio

Upper body
workout

+20 min HIIT
+20 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
7

Core
workout

+20 min HIIT
+20 min
cardio

60 min cardio

Upper body
workout

+15 min HIIT
+15 min
cardio

60 min
cardio
Total body
workout
60 min cardio REST
Week
8
Core
workout
20 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+20 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
9
Core
workout
30 min HIIT
10 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+20 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
10
Core
workout
30 min HIIT
20 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
60 min cardio REST
Week
11
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST
Week
12
Core
workout
+30 min HIIT
+30 min
cardio
60 min cardio Upper body
workout
+30 min HIIT
+30 min
cardio
60 min
cardio
Total body
workout
+30 min HIIT
+30 min
cardio
60 min cardio REST

HIIT is high intensive interval training. HIIT is a popular way to burn fat and improve your condition.

HIIT is additionally known as a SIT(sprint interval training) could be a variety of interval training, a vessel exercise strategy alternating short periods of intense exercise with less intense recovery periods, till too exhausted to continue.

The aim of HIIT-SIT workout is to improve the endurance, condition and to improve the health, especially the glucose metabolism. Till recent time researches has shown that this technique of training is very good way to produce significant reductions in the fat mass of the whole-body.

To reach your goals you can include different HIIT Exercises:

  • Butt Kicks - 1 minute.
  • Jump Squats - 1 minute
  • Mountain Climbers - 2 minutes.
  • Burpees - 30 seconds
  • Jumping Lunges - 30 seconds.
  • Mountain Climbers - 45 seconds.
  • Alternating Side Lunges - 45 seconds.
  • Jumping Lunges - 45 seconds.
  • Mountain Climbers - 45 seconds.
  • Forearm Plank - 1 minute.
  • Plank Jacks - 1 minute

    Repeat exercises x 2 or 3 times to reach your goals, and take some rest between the exercises.

Core Workout should include exercises to strengthen your core(abs and back) muscles. You can perform different core exercises.

Upper Body Workouts - here you can include different upper body exercises to reach your goals. You can split the upper body workout in days when you will perform: Chest and Back Upper Body Exercises, Legs and Shoulders Upper Body Exercises, Chest and Triceps Upper Body Exercises and Back and Biceps Upper Body Exercises.

Total Body Workout, here you can include long list of exercises:

  1. Leg Press 1 set x 6-10 reps
  2. Butterfly Machine Exercise 1 set x 12-15 reps
  3. Pushups 1 set x 15-20 reps
  4. Standing Bicep Curls 2 sets x 12-15 reps
  5. Pull up 1 set x 10-12 reps
  6. Leg Raises 1 set x 8 reps
  7. Triceps Pushdown 2 sets x 12-15 reps
  8. Barbell Squat 1 set x 6-8 reps
  9. Calf Raises 2 sets x 10-12 reps
  10. Wide-Grip Lat Pulldown 1 set x 12 reps
  11. Barbell Deadlift 1 set x 10 reps
  12. Bent Over Barbell Row 1 set x 6-8 reps
  13. Decline Crunches 2 sets x 15-20 reps
  14. Seated Cable Rows 3 sets x 15-20 reps
  15. Barbell Bench Press 1 set x 8-10 reps
  16. Dumbbell Shoulder Press 1 set x 10-15 reps

Biceps - Triceps - Chest - Shoulder - Back - Abdominal - Legs

You can change the number of included exercises and the number of total sets( good advice is to perform between 8 to 24 sets depending from your current level of expertise, strength and endurance) in your total body workout regime, and make short interval breaks between 15 to 30 seconds and sometimes take as much as you need if you start feeling exhausted or not ready to perform the next exercise well. Stop exercise if you start feeling any kind of health related issue. To keep and improve our Health should always be - our health above all.

Best Cardio Exercises to lose fat and achieve amazing weight loss results :

  • Sprinting
  • Swimming
  • Rowing
  • Cycling
  • Stair Climber
  • Jumping Rope
  • Running (moderate pace)
  • HIIT Exercises

Updated: January 26, 2019 — 2:18 am