Cardio Workout Confusion - What's The Best Cardio for FAT LOSS

Mention the word cardio and immediately you think of traditional, long distance walking on a treadmill or pounding away on the elliptical machine. The problem is, these are far from the most effective or best ways to lose fat. In fact, I call this type of cardio training the road to nowhere.

As you will see in this video, while running on a treadmill at a steady pace for 40, 50 or even 60 minutes may burn the highest percentage of fat for fuel, it will not burn the highest amount of fat (especially when compared to higher intensity training)! For example, as I show you in this video, 40 minutes of walking on a treadmill will burn approximately 250 calories. 50% of these calories will be from fat...or 125. On the other hand, if you were to perform ATHLEAN BURST training for just half the time, you would be able to burn about 380 calories, of which 35% of them would be from fat. Do the math and you wind up burning 133 calories from fat energy sources.

So you can burn more overall fat calories in half the amount of time by switching to the right form of cardio!

[robertnunez]

Man! Jeff has gone a long way since he started in his house basement. He's the best!!!

[ilovedancingxoxo]

Guys, the treadmill and long-term training is not simply for looking good and what-not. It's long-term endurance training, pretty much the opposite of strength training. It really depends on your goals.

[nareeeely]

Ive been working out for over 16 years, and every bodybuilding enthusiast knows that everyday you learn something new no matter how long youve been doing it. Athlean-X you really make me say, why didnt i think of that the past 16 years lol.

[riofumi.pelkanz]

All my eye muscles has contracted...when...he failed to encircle "40" completely.

[chadrainey]

This is amazing! I learned about cardio in school as treadmill, etc. but I couldn't figure out your confusing method of burst training where you mix in strength-building exercises and stretches and cardio all-in-one. Now I understand your thinking . . . you get to burn the fat (even more than treadmill), have dynamic stretching thrown in, and include strength training with cardio all-in-one. Amazing . . . now I have more motivation to do that harder burst training. . . I get to develop cardio plus not lose any muscle . . . that XERO program I bought really is a muscle-building beast.

[Sportsswettie]

total life saver!!!! I looked through so many videos for these answers. thank you thank you.

[cbrooks]

If you're going to do cardio and weight training both in the same day I find it much more effective to do the cardio after. The reason why is bc if you do it before you train you will already have weakened yourself from the cardio and your training session won't be as effective. The weight training is more important. Cardio is just a bonus. So treat it as such and do it after your workout. Hope that helped.

[MartyMoose]

Thanks for explaining that. I've jogged 6-16 miles a week for years (road & treadmill) but my "cardio" isn't good for the work & time I've spent; but I actually enjoyed it. I like your approach better (muscle & fitness).

[ImaWreckU]

It may not be for everyone, but I'd like to throw out there that Boxing and Jiu Jitsu ( I train MMA) are insane cardio, as well as you learn skills and how to handle yourself if the need arises. Also I mean, it's pretty cool and if you're good it can take you places. But anyway, for those who aren't even very violence-inclined it can still be insanely effective for fat burning... Get yourself a timer, some gloves and a heavy bag, look up the proper technique for punching on youtube and go at it. You'll get tired pretty quick if you're a beginner, take a short break to breathe then go back at it.

At this point I strive for 5 rounds on the bag working 5 straight minutes with a minute break, it's the same length of time as running for 30 minutes on a treadmill but much more effective in my opinion. People who follow this channel should especially love it because it's functional and athletic cardio, it works your entire body not just your legs to pump your heart, so it's overall more effective in my opinion. To each their own though! :D

[Killatunga]

If someone were to follow every video from this channel's conception consecutively, they'd be one heck of a specimen.

[mas]

Spot on. I have been doing this 20 vs 40 and it works to drop weight. He explains it well.

[thorsilverslayer]

hi ! thanks for the video.
I agree 100% higher intensity training is more efficient in terms of fat loss vs lower intensity.
one thing many online trainers seems to overlook is that while hiit training and the like is very efficient, many people are not able to do it. I have been training many years, mostly combat sports . I had a long break and I started again 7 months ago. I am getting back on track slowly but surely. at 41 with multiple injuries, there is no way I 'm going to do high intensity cardio without getting hurt. i tried intermittent sprints, I pulled my harmstring muscle = 6 weeks off. If I try to go over 80% of my max i'll last 3 days and then get overtrained. muscle wise, I could lift twice as much what I'm lifting nowadays, but if I do so my wrists knees etc will hurt for days . I'm not saying your wrong but my point is that it's not for everyone. same with the psychological aspect of high intensity training vs lower. If you are up for it and physically ok then sure go head on by all means but if you're overweight older outta shape, I reckon that easy steady does the trick. you mentioned looking at the long term, sure 20mins 139 cal from fat is better, but if you last 3 weeks and you quit because you don't manage either physically or psychologically then what's the point? I will burn more fat in a year doing 30 minutes cardio daily at medium pace than doing 4x a week at high intensity followed by a week off because I'm injured or because I couldn't mentally "take it". if you're younger fitter and driven good advices indeed. if you're overweight older or new to fitness, I'm not so sure.
commitment is the key to success. does it really matter if you reach your fitness goals 6 months later than a guy able to make the changes in 3?
just a thought.

[devoutapostate]

Maybe do a video on how to maximize a treadmill cardio session. For a lot of people a treadmill might be their only reasonable option, but they don't know how to manipulate the machine for maximum benefit. The elevation goes to 6, resistance to 10, and a manual mode is there for a reason.

[freelandfitness]

exactly man..i really love your videos and i am going to do your program in my future. I already have your six pack promise app that i love

[ManBlesssed]

5 minutes and 14 seconds into this video I screamed obscenities of joy. Your explanation ( lean muscle - calorie burn ) makes perfect sense. I have been able to put on muscle/maintain weight and decrease my pant's size all while eating more; after 9 months of " serious" training. Thank you for this information Jeff!

[HaZZerTV]

I'm my opinion you can stay on the treadmill. I run for 1 min at a good pace, then a 15-20 sec sprint and repeat. I believe this is a good way to burn fat.

[_LuxShari]

Oh my goodness I wish I could train with you !! I'm on a 80lbs weight loss journey and I'm now experiencing a plateau ! I know you'd get me right !

[MrTeslat]

I'm pretty sure he wanted to say "finally i found...", i also discovered this channel a week ago and matched religiously every single vid (+ almost instant sub).

[KarimT]

Hey Jeff, Ive got a question for you :
In the video you didnt mention that a percentage of burned calories during the workout are from muscles ( not only fat and carbs ), and I think this is what confuses most of us.
Burning carbs on low intensity workout may hinder our muscle groth by burning out muscle's "food" but it can be quickly recovered by eating some carbs after the workout. So what type of training would burn a higher ratio of fat to muscles? (Low or high intensity)
If I am not miataken, muscles are the fastest to burn and fats are the slowest. Is that right? If yes then HIIT ( high intensity interval training ) is not what I am looking for. Right?
I have heard many opinions about this question but you are by far the most credible athlete and trainer I know.

[SideEffectsmusic]

I hit cardio of the month, twice a week, and then I do walking on Saturday. Each month, the cardio of the month is different. Icycle between StairMaster and walking and bicycling and elliptical.