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These 5 Quick Cardio Workouts Burn Fat Fast, Trainer Says

Ditch your usual 30-minute run or walk for these shorter, interval-style exercises that blast fat.
FACT CHECKED BY Faye Brennan

If there's one fitness myth that needs to go away forever, it's the belief that you need to do tons of aerobic exercise in order to burn fat. Many people waste too much time doing cardio for 30 minutes or more in hopes of getting the body of their dreams.

Believe it or not, you don't need to perform endless hours of cardio in order to slim down and lose weight, as science shows. In fact, you can get better results in less time if you swapped cardio out for more interval-style work instead. Interval cardio conditioning workouts are better than traditional aerobic work because they burn more calories during and after exercise through EPOC (excess post-exercise oxygen consumption).

If you've been feeling like a hamster on a wheel not getting results, I've got a couple of great quick cardio workouts for you that can burn fat fast. One caveat, though, before attempting these cardio workouts is that they can be pretty intense, so if you're not as conditioned, take your time with these exercises and make adjustments according to your own fitness level. If you're unsure about any of the moves, consult your physician before trying them.

Without further ado, here are a few cardio workouts for you to try in order to burn fat fast. And for more, don't miss My Workout Plan That Will Keep You Lean Throughout the Holidays.

1

Exercise Bike

exercise bike
Tim Liu, C.S.C.S.

Hop on an exercise bike of your choice (air, standard, recumbent) and if possible, set the resistance at a moderate level. Begin peddling hard and try to hit 10 calories burned in under a minute. Once you've hit 10 calories, cruise at an easy pace until a minute is over, then sprint hard again, shooting for another 10 calories (this is called EMOM, or every minute on the minute). Repeat this sequence for 10-15 minutes.

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2

Sled Push

sled push workout
Tim Liu, C.S.C.S.

If you have access to a sled, you can do sprints with it to burn fat. Load it up with a weight that you can push at a good speed for 20-30 seconds. For most people, either a pair of 25 or 45-pound weights is a good starting point.

Lean and drive the sled 30-60 yards. Rest 2-3 minutes in between sets before performing another round. Do 4 to 6 rounds total.

Related: Secret Effects of Lifting Weights Just Once Per Week, Science Says

3

Rower Intervals

rowing row machine
Tim Liu, C.S.C.S.

Hop on a rower and warm up for a minute or two. Once you're warmed up, sprint hard for 60 seconds and see how many meters you can row in that timeframe. Rest for 3-5 minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.

Related: This Workout Is Three Times Better for Your Health Than Walking, New Study Says

4

Stair Runs

2 stairs walking workout
Shutterstock

Find an area in your neighborhood or city where there's a high set of stairs that you can run up and down. Run your way up to the top, then go back down. Rest for a minute (if needed) before performing another set.

Depending on the length of the stairs, aim for 8-10 rounds. It should take you between 15-20 minutes.

Related: Doing This One Thing While Strength Training Burns Twice as Many Calories, New Study Says.

5

Treadmill Sprints

treadmill sprints
Tim Liu, C.S.C.S.

Set the treadmill to a high incline, at least 10 degrees. Begin sprinting hard at an intensity of at least 8 to 10 for 10-15 seconds, then rest for 45-50 seconds before doing another round. Aim for 10 rounds total.

These quick interval-style cardio workouts will help you burn calories and fat faster than your traditional cardio session.

For more, check out This 5-Move At-Home Workout Will Help You Build Strength.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more