Our 3 Favorite Cardio Routines!
And a big thanks to our friends at Mission for hooking us up with their Vaporactive gear. It's great for keeping us dry and making us feel cooler and lighter when we do our cardio in the California heat.
►Click HERE to see more Mission gear
FASTED CARDIO: When performing fasted cardio, we’ll do is grab a cup of coffee after waking up, some BCAA’s and hit either the trail or the treadmill for 30-45 minutes 3-4 days a week. Typically on rest days or when not working out legs. When performing it on a treadmill, we’ll do it at a 7-10% incline at 3.5-4 mph.
Not the most exciting way to do it but hey, it works. Need some motivation? Listen to The Rocky IV soundtrack and Rock on.
If the treadmill isn’t an option, or you’d rather go for a nice morning walk what you’ll want to do is go at a pace just fast enough to hold a conversation without running out of breath. This is not only a great way to stay in shape but for us personally it’s a great way to gameplan the rest of your day. It always feels good to beat the sun before it rises and feel like you’re already one step ahead.
If walking immediately upon waking up isn’t an option, as an alternate we’ll perform our LOW INTENSITY cardio immediately following our workout for 30-45 minutes on a treadmill or trail at 7-10% incline at 3.5-4 mph. As soon as we’re finished that’s when we’ll down our protein shake and bask in our workout & cardio victory.
We like to keep our heart rate within 70-80% of our max capacity while performing cardio. To find out your heart rate max subtract your age from 220. For example, a 30 year old’s max HR would be 190. 70-80% of 190 is 133-152.
Alright, time to pull out the big guns. High Intensity Interval Training.
We’ll usually do this one on rest days 1-2 days a week and definitely not while fasted.
How do you perform HIIT? Well, you begin by doing a balls out sprint for 40 seconds. How fast? Just imagine you’re a War Boy. Shiny and Chrome. Make the world witness.
Once you feel your heart about to press the eject button slow it down for 20 seconds of active rest. Now you’re Michael Meyers. Slow and plodding but nothing can stop you. Once those 20 seconds are over you’re back to being a fuel injected suicide machine. A rock, a roller, an out of controller.
You’re going to want to repeat this 10-15 times and then you’re done. It goes by a lot faster than the other two forms of cardio but it also kicks every inch of your ass.
Ok. So we’ve covered our 3 favorite forms of cardio. But let’s not forget our little friend Mr. Food. Is your goal to lose weight? If it is keep in mind it’s going to be much more important to stay in a constant daily calorie deficit as opposed to just hitting cardio and hoping for the best. And remember, it’s more than just eating healthy. You could do cardio and eat healthy food day in and day out but if you’re not tracking your calories it’s always going to remain a guessing game. What’s the solution? Find a TDEE calculator online and download a calorie tracking app on your phone. You don’t have to be religious in your tracking but at least get an estimate of how much food you should be consuming a day to hit your goals. Believe us, it’s gonna help BIGTIME.
Ok. All forms covered. But you may be wondering, which form of cardio is right for me? And which form of cardio is the best? Also, I’ve heard one or more of these forms of cardio doesn’t even work. Is that true?
Well, let’s begin with this quote: To Avoid Criticism, Say Nothing, Do Nothing, Be Nothing. What the quote forgot to also say was to avoid criticism, do no form of cardio.
If you do fasted cardio you’ll lose all your gains. If you do low intensity you won’t raise your heart rate fast enough to burn fat. If you do high intensity you’ll injure yourself.
Now you’re afraid of all three, right? Well, you shouldn’t be. What makes fitness fun is it’s going to be slightly different for each individual. What works for you may not work exactly the same for someone else. And in our case, all three forms of cardio we’ve went over work but we just like switching it up to keep it fresh. So get out there, get some cardio either for fat loss, aerobic exercise or just to help clear your head. We use it for all three.
SPECIAL THANKS to these PATREON BUFF DUDES who helped to make this video possible:
BUFF DUDES / FITNESS / CARDIO ROUTINE
Written, Directed & Edited by Hudson
Starring Brandon & Hudson
Buff Dudes "B" and Buff Dudes logo by Brandon
Pixel Art By João Victor G. Costa - http://www.youtube.com/user/JinnDemonEvil
The song "Synthpop Supercar" was used with permission from AudioJungle.