Best Aerobic Workout

High rep weight training and longer cardio intervals will help you burn carbohydrates as well as fat! You will lose weight and gain muscle. At lower intensities you are burning mostly fat, but at higher intensities you are burning carbs and fat.

Ladies, do not be scared to lift heavy. Women do not have enough testosterone in their bodies to look like men!

The goal is to lift a heavier weight to failure (until you can’t lift anymore), and then follow that workout with long cardio intervals. Doing this helps you lose weight and the intervals aid in recovery from the strength workout that can make you sore.

Follow the Workout Below to Improve Strength and Increase Weight Loss!

First do these exercises, and lift to failure (15-30 reps per set). Do 2-5 sets. Use a weight that is about 75% of your 1RM (one rep max).

  • Squats
  • Chin-Ups
  • Chest Press
  • Step Ups

You can use dumbbells to add intensity.

After that do intervals on some type of cardio equipment. I prefer the treadmill or row machine. Do your max speed for 5 minutes, then rest for 3 minutes. You want to do this for 20-40 minutes.

Foam roll before and stretch after the workout! For an example click here.

Visit the Cardio Training and Strength Training pages for more information and exercise equipment.

If you have any questions about this aerobic workout please leave a comment below!

Live Well and Live On,


This article has 4 Comments

  1. Hi Karissa. I’m already a guy who’s training but these days I’m looking to tune it up a little. I do horse stance beside squats for about a minute or so each set (with weights also for endurance) because I am training for my kung fu class and I do pushups with that… Usually a 100

    The question I had was about the cardio you’re doing after. Are you suggesting intervals when you say to do 5 minutes intense and resting for 3 minutes?

    1. Yes! Go as hard as you can for 5 minutes, then rest for 3 minutes (but don’t stop, just walk or go slower to make your heart rate go down). Repeat that until you reach 20-40 minutes. The more you do it the better your endurance will get and you will be able to go longer! 🙂

  2. Excellent information. High intensity triaing is a great way to turn up the heat and burn fat off. I mainly do powerlifting and strength training so I don’t personally do much HIT training, I skip it to go eat, lol. My wife has started to add a lot more high intensity to her strength training and has seen great progress. It has really helped her cut her fat percentage. I will have to have her try this workout. We have a similar fitness goal and are welcome to come check out our site as well. Feel free to join some discussions and link to your site as well. Thanks for the information!

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