CARDIO WORKOUT – 26/01/2012

There is a way that you can burn calories for up to 2 days after a workout!

Sound good??

Well try my workout below and you will be burning body fat while you sit watching the tv!

Before you do the workout, let me briefly explain what makes your fat burning furnace work…

EPOC stands for Excess Pest-exercise Oxygen Consumption. Its when your body works out at a high enough intensity that your body goes into a metabolic defecit. The process of making up this metabolic defecit equals calorie burning.

Depending on how intense your workout is, it can take your body up to 48 hours to make up for this defecit.

The more intense your workout the longer you will burn calories.

So the main focus of this workout is on INTENSITY!

One of the best ways to trigger the EPOC effect is to do cardio interval training (NOT a long steady cardio run). Interval trainign means doing short bursts of intense cardio followed by a rest period, repeated a number of times.

Give my workout below a go and you will burn calories for up to 2 days…


Interval Training:

30 seconds Walk
10 (repetitions) Press Ups
30 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.


During the 30 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!


Enjoy your workout!


Posted in Workouts

Leave a Reply

Your email address will not be published. Required fields are marked *