Four Simple Cardio Programs to Burn Fat Super Fast

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Jumping Rope
Jumping rope provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow — that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It’s no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

  • Stand erect, but relaxed, when you jump.
  • Keep your knees slightly bent.
  • Look straight ahead, not at your feet.
  • Land on the balls of your feet, not on your heels.
  • Keep your arms fairly still — do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop — then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline
Jumping on a trampoline — yes, I said jumping on a trampoline — is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It’s easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor Sprints
What a workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you’re going to collapse, stop; walk until you’re no longer huffing and puffing; then, sprint again. You might call this the “Forrest Gump” Workout. Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest- walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. Sprint your butt off, walk until you catch your breath, then do it again. The harder you push yourself, combined with the faster and longer distance you run, the sooner you will get in shape and the more fat you will lose.

Outdoor sprints offer fat loss and a great body at no cost, so push harder than you ever have pushed before. If this sounds too difficult, consider the payoff. Any successful athlete will tell you they have put their bodies through this type of workout challenge.

If you are in good physical health, a sprint workout is extremely safe — so remember, just because you might feel like quitting doesn’t mean you have to. In other words, keep pushing and get your butt in shape — no whining, no complaining; just results, and a happy, more confident you.

Stadium Stairs
Running up stairs is a great no-cost, outdoor workout available at your local high school or college stadium. Sprint to the top of the stadium, then walk down the stairs. Remember, safety first! As soon as you get to the bottom, sprint back up to the top, and repeat.

This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us doesn’t want the lean, muscular shape of an athlete? So stop complaining about not being able to afford the fancy equipment. Go to the stairs and run your butt off! You’ll get a tight, firm rear because you’ll lose that fat from your behind, and everywhere else, as you burn up the calories running up those stairs.

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About Scott White 3 Articles

Scott White is a certified nutritionist and personal trainer who is sought out by top clients around the world; he has trained models, athletes, and professionals and consulted with many others to help them achieve maximal results. Scott is an Optimal Performance Exercise Kinesiologist whose credentials include a BS in Kinesiology from Arizona State University and International Sports Science Association certification.
Scott’s training experience began at the Reikes Center for Human Performance in Menlo Park, California in 1998 when he worked as a specialist in speed training and enhancing athletic performance. That inaugural fitness job increased his knowledge about strength and conditioning, as well as specialized performance program design (increasing athletic performance).
From the Reikes Center, he went on to work for 24-Hour Fitness where he earned certifications in nutrition and personal training. Scott has worked at 24 Hour Fitness locations in San Francisco, Los Angeles, and Scottsdale, AZ as a personal trainer and nutritionist. While working as a personal trainer for 24-Hour Fitness, Scott designed programs for fat loss and increased muscle mass. As a personal trainer, he also worked with clients who had disabilities such as physical injuries, fibromyalgia, chronic fatigue syndrome, emphysema, missing limbs, as well as many others.
In Los Angeles, Scott also worked at VERT, a private studio for professional and Olympic athletes, specializing in high-speed isokinetic equipment that gives athletes the edge at speed training without momentum or stress on the joints.

Scott has modeled professionally and worked with many fitness models in his career as a professional trainer. Since 1998, Scott has been offering expert fitness training and providing nutritional guidance for optimal results to elite clients, including:

    • Producers of major motion pictures, and primetime TV shows
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    • Major agents for models and actors
    • Olympic medal winners
    • Professional football players from the Arizona Cardinals, Philadelphia Eagles, and San Francisco 49ers
    • Collegiate football players from UCLA, Cal, Stanford, Arizona State University, University of Arizona, Oregon, and other major universities around the nation
    • Top soccer professionals
    • Professional elite boxers and the top female boxer in the world
    • Top-ranked professional beach volleyball players
    • World-class surfers
    • World Series all-stars and some of baseball’s greats
    • NBA and WNBA players, as well as professional basketball players from abroad
    • Collegiate athletes in tennis, track, basketball, wrestling, football, gymnastics, and golf
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