5 Cardio Methods to Burn Fat

When it comes down to it most people incorporate cardio sessions to burn more body fat. And the reason is obvious when performed correctly cardio can definitely be a great tool to help create a larger caloric deficit so you can lose weight & lower your body fat percentage. But the truth is most people don’t exactly love doing cardio, and whether you love it or not there are ways that you can highly increase the efficiency as well as the results that you get from your cardio sessions. That’s why in this video I want to show you 5 powerful ways that will allow you to burn much more fat in less time with your cardio training sessions. By incorporating these methods that I’m about to go over you’ll be able to spend at least half the amount of time you normally spend on cardio while getting the same results.

The first & one of my favorite ways to get more out of your cardio workouts is with density sets. There are a lot of ways that you can use density sets for fat loss, but I want to go over the basic principles that you’ll need to know to start doing this right away. First, you want to select at least 3 to four exercises that don’t directly compete with each other because you’ll be performing these exercises back to back. What I mean is you don’t want to select let’s say squats, lunges, and squat jumps as your 3 exercises because all 3 will work your legs giving your body no time to recover between the exercises. Not only will this force you to take a break faster, but you’ll also be performing at a lower intensity that you actually can be because your muscles will still be tired from the previous exercise.

So we want to combine exercises like barbell squats, rows, and military presses for example because squats work your legs, rows will work your back & biceps, and military press will work your shoulders & triceps. Or if you don’t have access to gym equipment you can combine something like walking lunges, pushups, & sprawls. Again all of these exercises should work at least slightly different muscle groups. Next, you’ll set up a timer for 5 minutes. You can set up longer intervals like 10 minutes as well, but you’ll most likely have to take more breaks in between your exercises & sets. Once you start the timer you want to perform each exercise for a set amount of reps, 10 reps for each exercise is a perfect place to start. Once you complete 10 reps for one exercise you want to move to the next one right away with no break.

After you complete all 3 or 4 exercises you want to repeat them again trying to take either no break or as short of a break as possible. The goal is to complete the most rounds you possible can within the 5 minutes. And each time that you do the workout you want to try to complete more rounds than you did last time. Like I already said you can do this with weights or without weights, although you’ll probably burn more calories with weights. When using weights some people like to pyramid up, but I recommend warming up, then pyramiding down. So after warming up you would start each exercise with a heavy weightload & then you would drop the weight each round. The primary goal is to keep moving between exercises at a fast pace so after the first round you might have to drop the weight by up to 50 percent to avoid taking a break.

The next round you might only drop it by 25 percent & the following round only by 10. You want to drop the weight by just enough to keep moving between the exercises without taking a break, & if you have to take a break try to keep the break as short as possible. At the end of the 5 minutes you can take a longer break like 2 minutes & then move on to another circuit made up of different exercises for another 5 minutes. Just 3 of these 5 minute density circuits will be enough to burn a significant amount of a calories. Another method that’ll help you burn more fat is the 30 – 30 drill. This is a variation of tabata training that is very simple to understand & set up. You would perform an exercise for a high intensity burst for 30 seconds & then switch to a moderate intensity for 30 seconds then back to the high intensity, & you would just switch back & forth aiming for a total of 15 minutes. You’re going to get exhausted fast with this drill so occasionally instead of a moderate or a high intensity…


My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to max@gravitychallenges.com
Founder // Gravity Transformation, Max Posternak