Cardio Workout Plan for Weight Loss

Some people who want to shed pounds prefer to reach their goals with weight training; others prefer cardiovascular workouts. While both routes can work, if you don't have a solid plan you can spin your wheels without ever seeing results. Fortunately, the following plan is guaranteed to take you directly to ripped city.

  1. About the Program

    • This cardio program, from the book "100 Workouts from Ripped City," is designed to use the power of morning aerobic exercise on an empty stomach to accelerate your fat loss progress. The program was designed by Dr. Lonnie Lowery and is intended for a wide range of individuals---from dieting bodybuilders to regular individuals trying to lose a few pounds. Judicious use of this program can take you to new levels of leanness---below 10 percent body fat for men and below 16 percent for women.

    Fasted Morning Cardio

    • "Fasted morning cardio" refers to performing cardio every morning prior to consuming breakfast. Now, do not think that you need to wake up and start running like a professional boxer in training. This program relies more on low-intensity cardio, which is merely walking at a brisk pace. This can be done either outdoors or on a treadmill set to a reasonably high incline.

      Fasted morning cardio works because research shows that there is a direct correlation between the amount of time since your last meal and the body's propensity to use stored fat as a fuel source. As you will have gone eight hours or more without a meal upon waking, your body will be primed to burn fat. All that is necessary is the appropriate catalyst for the reaction, which is the role of the low-intensity cardio.

    Workout Parameters

    • As suggested by the name, you will have to perform 100 workouts of fasted, low-intensity cardio to reach your goal. For optimal results, have no more than two rest days between any two sessions. Simply wake up, perform 45 to 60 minutes of cardio, then eat a healthy breakfast to properly begin your day. If you prefer, use a stimulant such as coffee or an energy shot prior to your workout.