fat burning cardio workout

Fat Burning Cardio Workout in 30 minutes

I am hesitant to post the full video of my 30 minute fat burning cardio workout.  This is because high intensity workouts are a form of exercise that I always struggle with.  This type of workout hits all of my weak areas.  I tend to gravitate towards weight lifting routines in the gym.  I’ll admit that I would much rather do a routine lifting heavy weight at low reps.  I would take this over high intensity cardio training any day!

It is not always easy to put my weaknesses out there, however, I feel that it is a humble way to help me grow.  In addition, putting this out there will force me to hold myself accountable to improve my cardio and high intensity training.  Hopefully, I’ll look back on this workout and be proud of the progress I make in the future. On top of this, I just need more fat burning cardio in my life.  Can we ever really have enough fat burning workouts?

Fat Burning Cardio Workout in 30 minutes

In actuality, this workout is 35 minutes.  You’ll see in the video where I miscalculated the amount of time just slightly.  Due to my error you will get a some bonus reps in.  You’re welcome.  Just look at it as more fat that you will burn!

For this fat burning cardio workout, I incorporated weight training that focuses mostly on shoulders and lower body, but will also give your full body a great workout!  Also, I incorporate movements that will get your heart rate up and in the fat burning cardio zone.

My fat burning cardio workout can be performed in the gym or in the comfort of your own home.  If you are used to lifting weights, grab some moderately heavy dumbbells.  On the other hand, if you are not used to using weights, grab some light hand weights or just perform the movements without weight.  Fitness is a journey and all about staying consistent.  You will eventually get to a place where you will feel comfortable lifting heavy.  So, don’t force it.  Believe in the process, stay consistent, and work to improve for each workout.  If you do this you will be in shape in no time!

Fat burning cardio routine

Because I understand that you may not want to go through this video over and over, I have included the routine below.  In order to prepare, you’ll want to set your interval timer to 50 seconds work, 10 seconds rest for 35 rounds.  In addition to this, if you want to gauge your improvement, write down the amount of reps you do and see if you can beat your own score the next time you do this routine.  By getting in the habit of tracking your progress, it will allow you to see what gains you are making.  In conclusion, you should always strive for consistency and improvement every step of the way.  Therefore, enjoy the journey and enjoy the process!

Circuit (You will perform this 3 times)

  • Thrusters with dumbbells
  • Jump rope
  • Sumo squat to upright row with dumbbells
  • Jump rope
  • Side lunge with kick up holding a dumbbell (right side)
  • Jump rope
  • Side lunge with kick up holding a dumbbell (left side)
  • Jump rope
  • Bent over row with dumbbells
  • Jump rope
  • Mountain Climbers
  • Jump rope



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