Ultimate Cardio Fat-Burning Circuit

Lose weight fast and look healthy and athletic

Weight loss is frustrating when it takes a long time to see results. The few extra calories you burn during weeks of 20-minute workouts on the stair-climber or treadmill hardly seems worth the time it takes to get to the gym. And let’s face it— exercising for long sessions on one machine is difficult and boring. So it’s same old story— you endure months of miserable low-calorie diets that sap your energy and leave you hungry all the time, and you don’t see the results you want.

The good news is we’ve got a solution for you: The “Ultimate Cardio-Sculpting Fat-Burning Circuit.” Yes, it requires work… but you can burn at least two pounds of fat per week through exercise alone when you can do the advanced program. Also, it’s probably more fun and interesting than the aerobics program you’re doing now.

There’s more— this plan will not only help you lose weight fast, but you’ll look healthy and athletic. This circuit will give you toned, sleek muscles that will make you look fit and beautiful. All you have to do is exercise a little longer and more intensely and you’re on your way to a slim, athletic, healthy-looking body!

So here’s your goal: To exercise long enough and intensely enough to burn as close to 1,000 calories per workout as possible, three days per week. Typically, this means training for 80 minutes per workout (20 minutes each on the treadmill, elliptical trainer, stationary bike and stair-climber) at an intensity of 80 percent or more of maximum effort.

Tip: Don’t do this program right away; build up to it slowly. If you haven’t been exercising at all, begin with a series of 1-minute exercise bouts on each of the exercise machines. Gradually introduce high-intensity training into your workout. Every week, do a little more exercise and train a little harder. This program works— if you’re willing to work hard enough.

Ultimate Cardio Fat-Burning Circuit

BEGINNER PROGRAM: Do this program for 8 weeks.

Exercise at 50 to 65 percent of maximum effort. Use heart rate or perceived exertion as your guide.

Monday
Aerobics circuit:
5 minutes treadmill running, 0 percent grade
5 minutes on elliptical trainer
5 minutes on stationary bike
5 minutes on stair-climber

Tuesday
weight-training workout of your choice
30 minutes of aerobic exercise on the machine of your choice

Wednesday
Aerobics circuit (see Monday)

Thursday
Rest

Friday
Aerobics circuit (see Monday)

Saturday:
weight-training workout of your choice
30 minutes of aerobic exercise on the machine of your choice

Sunday
Rest

Ultimate Cardio Fat-Burning Circuit

INTERMEDIATE PROGRAM: Do this program for 8 weeks.

Exercise at 70 percent of maximum effort. Use heart rate or perceived exertion as your guide.

Monday
Aerobics circuit:
10-15 minutes treadmill running, 0 percent grade
10-15 minutes on elliptical trainer
10-15 minutes on stationary bike
10-15 minutes on stair-climber

Tuesday
weight-training workout of your choice
45 minutes of aerobic exercise on the machine of your choice

Wednesday
Aerobics circuit (see Monday)

Thursday
Rest

Friday
Aerobics circuit (see Monday)

Saturday
Weight-training workout of your choice
45 minutes of aerobic exercise on the machine of your choice

Sunday
Rest

Ultimate Cardio Fat-Burning Circuit

ADVANCED PROGRAM: Do this program for 8 weeks

Exercise at 80 percent of maximum effort. Use heart rate or perceived exertion as your guide.

Monday
Aerobics circuit:
20 minutes treadmill running, 0 percent grade
20 minutes on elliptical trainer
20 minutes on stationary bike
20 minutes on stair-climber

Tuesday
weight-training workout of your choice
60 minutes of aerobic exercise on the machine of your choice

Wednesday
Aerobics circuit (see Monday)

Thursday
Rest

Friday
Aerobics circuit (see Monday)

Saturday
Weight-training workout of your choice
60 minutes of aerobic exercise on the machine of your choice

Sunday
Rest

Ultimate Cardio Fat-Burning Circuit

Tips for Making the Program More Effective

• Don’t do this program every day. If you haven’t been exercising regularly, begin gradually with the beginner or intermediate program and build up to four 20-minute sessions at 80 percent effort on each of the exercise machines.

• Cut back if you get overly tired or develop overuse injuries, such as sore feet, knees, hips or back. You cannot get thin and fit overnight. It will take time, but the incredible benefits you get from this program are worth the effort.

• Stay active during your off days by going for walks, playing sports, or working around the house.

• If you have time, break up your workout into two 40-minute sessions per day. For example, do two 20-minute sessions on the treadmill and elliptical trainer in the morning, then do 20 minutes on the stationary bike and 20 minutes on the stair-climber in the evening. Breaking up your workout produces the same benefits as doing it all at once.

• You burn more calories if you exercise intensely rather than slowly. For example, if you walk slowly on the treadmill, you burn about five to seven calories per minute. But if you run at 80 percent or more of maximum effort (particularly uphill), you’ll burn more than 12 calories per minute (depending on bodyweight). Plus, you will build muscle and rev up your metabolism, which will help you burn more calories for the rest of the day.

• Stay active all day. People who exercise intensely often burn fewer calories during the rest of the day. Instead, be more active than usual after your workout— take the stairs, walk to the store, throw away the TV remote, work in the garden or go dancing. Make a conscious effort to move.

Treadmill: You burn more calories running than walking on the treadmill. For best results, set the treadmill at a slight uphill grade of two to five percent. Don’t hold on to the railings when running on the treadmill. Treadmill running burns more calories than any other aerobic exercise machines because it’s easier to increase heart rate. Irish researchers found that each of the exercise devices burned the same calories if you exercise at the same intensity on each one.

Elliptical Trainer: Try to maintain at least 100 rpm when doing this form of exercise. Adjust the resistance so you reach the required heart rate. For best results, don’t grasp the railings during exercise.

Stationary Bike: Some women have trouble increasing their heart rate on the stationary bike because they set the resistance too high. Keep the tension low enough to enable you to ride at 80 rpm or more. Increase the resistance as your leg strength improves.

Stair-Climber: Elliptical trainers, such as the ARC Trainer (Cybex), can be adjusted to work just like stair climbers or elliptical trainers. If you train at a gym that has one, you can use this machine for both kinds of exercise. When training on stair-climbers, use large strokes rather than small ones and try not to hold onto the railings.

• You should barely be able to complete each set. Don’t socialize too much. Concentrate on your goal of losing weight and toning up.

• The plan is more effective if you cut down on the food you eat. Try to eat a Mediterranean diet that emphasizes complex carbohydrates, fruits, vegetables, lean meats, nuts, non-fat dairy foods and olive oil.

Carbs are important when you exercise intensely, so don’t cut them out of your diet. The best advice is to eat a balanced diet and cut down on snacks, desserts and large portions.

Start Today!

The old saying that 98 percent of success in life is showing up is particularly true of exercise and weight control. Stay the course. If you miss a workout, get back on track as soon as possible and try not to let it happen again. Be persistent and believe in yourself and you can achieve the body you want!