Weekend Fat Burning Cardio Intervals

Cardio exercise, by its nature, can get repetitive and boring. Avoid boredom by mixing it up and keeping sessions short. This will also help you burn more fat and spare your precious muscle mass.

The more intense your workout, the more calories and fat you will burn during and after your workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after a tough workout.

This weekend, use running and jumping jacks cardio intervals to burn more fat.

Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio and jumps) is superior to aerobic exercise for fat loss and heart health.

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints).

Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast).

Plyometric exercises (jumps) are great fat burners but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

Total workout time is 30 minutes. Do the workout this way:

--Running intervals, 10 minutes. Rotation: 30 seconds fast, 1 minute walking

--Rest 5 minutes

--Jumping Jacks, 10 minutes. Rotation: 1 minute fast, 1 minute walking

--Rest 5 minutes

--Running intervals, 10 minutes. Rotation: 30 seconds fast, 1 minute walking


Take home lesson: make your cardio workouts fun and challenging! Don't do something you hate. Find exercises you enjoy.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level.

Mark Dilworth, BA, PES
My Fitness Hut


  1. Great article! Cardio exercise can be highly effective even though it can get monotonous. This would be great to add some variety and make it more interesting.

  2. Yes, I agree....short, intense interval cardio sessions are the best

  3. Very helpful. Thank you for sharing these useful information. I will definitely try this fat burning technique. Hope It will work for me! :)

  4. Great list.The problem we are just too lazy follow through.This is great for anyone looking to make steady progress everyday regarding losing weigth.


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.