My Cardio Workout

I just finished doing some training, I was trying to burn fat (I don't have a lot to burn as I am well under 10% bodyfat) and build endurance. Just some basic conditioning work.

It's important to remember that same pace cardio like jogging, is not a good way to train. Basically same pace cardio is when you perform an activity at a even pace for a length of time (usually a moderate pace). Examples of this would be jogging, speed walking, most treadmill work or most biking.

What you should do instead is intense interval cardio, you know something that is very intense and you couldn't even do for 20 minutes straight without a breather. Examples of this would be sprinting, very intense biking (mountain biking or something that requires you to ride up steep hills etc...) or something like boxing training.

Here is the workout that I just did:

Skipped Rope for 4 minutes. I didn't actual jump rope in the manner that many people think of, but I skipped. Much like the example that I showed in an early post. I recommend doing it at a very rapid pace, keeping in mind what I said about doing cardio at an intense pace.

I rested about 1 minute and then repeated that twice more for a total of 3 rounds.

Then I did 3 minutes of one armed dumbbell swings alternating arms every 5 reps, you don't have to use a lot of weight for these as you are doing this for endurance and those 3 minutes straight. Here is a webpage that shows an example of how to perform 2 armed dumbbell swings

I prefer one armeds but you can do either.

Once again I did three sets with 1 minute rest inbetween.

Then I hit a heavy bag. This boxing training is very intense, I basically go 3 minutes of (almost) none stop punching action. This doesn't mean hit the bag with a couple of punches and then step back catch your breath and then hit it with another flurry, this means going punch after punch trying to never stop throwing punches. When you do need a breather you keep moving around the bag and sticking jabs.

I did this workout first thing in the morning before breakfast, because that’s the best time to burn fat. After you have eaten your body burns a lot of the carbs that you just ate, but before you have had anything to eat all day your body burns a lot more fat. Could you eat something with zero carbs first and still get this affect? I don't know, it would seem like it but honestly I am not sure.