There are two main cardio workouts that most aerobic exercise is based around...low intensity and high intensity. The more popular of the two for burning body fat is the low intensity version, since it has been proven that a higher percentage of calories burned come from body fat than high intensity cardio workouts.



Although low intensity cardio is effective at burning calories directly from body fat, high intensity cardio burns many more total calories. One method for losing body fat is to burn more total calories throughout the day than what is eaten...high intensity cardio is much more effective at accomplishing this. So we have dilemma choosing between the two approaches. Let's look into this.

The Popular Low Intensity Cardio Workout

When you walk into most gyms, you will see people walking on treadmills at a slow and steady pace...You are witnessing the low intensity cardio workout in action. This form of aerobic exercise became very popular after university studies proved it was the best way to target body fat directly. A very large percentage of calories burned come directly from body fat. No wonder why this form of exercise is so popular!

It is important to choose cardio machines that can track your heart rate. It will let you monitor your heart rate during your cardio workout to allow you to hit the ideal intensity level. After about 10 minutes or so, you should be close to reaching your ideal heart rate. Staying within that target heart rate for at least 30 minutes is what is recommended by most experts.

The High Intensity Cardio Workout

This is a less utilized form of cardio. High intensity training involves pushing past your pain threshold a bit, so fewer people choose this route. This cardio method can give great results in burning body fat if done properly. The total calories burned in high intensity cardio are greater than low intensity cardio. Some of those calories come from your body fat and some come from glycogen (carbohydrates stores within your muscles).

When you burn more calories in your cardio workout than what you consume, you create a calorie deficit. If you burn a more calories during the day than what you eat in food, you will lose weight.

Comparing the Limitations of Each Version of Cardio

Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The downside is that it can take up to 10 minutes to get your heart rate to the correct level to burn body fat. The first 10 minutes of this cardio workout are somewhat unproductive.

High intensity cardio is hard to maintain for long periods of time since it takes a lot of effort. Working at an intense level for over 10-15 minutes is extremely difficult.

A Great Cardio Workout That Combines Both Levels of Intensity

Since the first 10 minutes of a low intensity cardio workout is unproductive, you are going to start out at a high intensity level. You will burn a ton of total calories for the first 10 minutes now, instead of wasting that time. After 10 minutes, you will back down to low intensity level and now you will burn a ton of body fat. The best of both worlds!

Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. Once you are really working up a sweat, switch to a low intensity and keep it there for 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I maintain an 8% body fat percentage year round using this cardio approach.