Meanwhile, Gentry went on to explain that if you’re “forced to use a cardio machine, long, steady flat runs are not effective.”
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“It’s all about intervals,” Gentry said. “Whether you’re running, using the elliptical or the stair master, you have to mix speeds and inclines for it to be effective. Start with a minimum of 2.5 incline at a speed of 4.5 and complete 2 minutes before moving on to full speed/incline. Rotate in-between intervals (2 minutes each) for 15-20 minutes total.”
The same goes when using the stationary bike. Cruise control is not going to get the job done. “Vary intensity, with 2-minutes of high-cadence pedaling and a 2-minute recovery, then repeat for 15-20 minutes,” he continued. “Of course, I always tell people if you have 20 minutes to hop on the treadmill, you can take that 20 minutes to get outside, hit a track, challenge yourself.”
In other words, in order to burn fat, pass on the traditional cardio workout and opt for a total body regimen including circuit training, interval training and or/resistance.