15 Minute Extreme Fat Loss

Cardio Workouts By Joe Howard

15 Minute “Extreme Fat Loss” Cardio Workouts IntroductionCardiovascular training can become very confusing, especially with all of the “research” and “studies” on fat loss that we are constantly bombarded with; therefore, I am going to give you a proven method that has helped thousands of individuals achieve amazing weight loss results. The best part is, these workouts will only last 17 minutes. These 17 minutes will consist of a 2 minute warmup and a 15 minute “Extreme Fat Loss” cardio session.

To get the maximum benefit from this program, it is important to understand that you must waste energy and not preserve it. Say what? I want you to imagine having a dimmer switch on a wall. If this switch is turned completely on the lights will be bright and if the switch is dimmed on the lights will be low. Now comes the most important feature, which will help you understand the power behind my “Extreme Fat Loss” cardio sessions.....the METER.

Why is the METER so important? Without the meter we would not be able to understand the varying amounts of electricity that are utilized when the dimmer switch is on. To help you clearly understand my method of training I am going to give you two examples.

Example 1The dimmer switch is set to a medium level. After three hours we check the meter and the total amount of electricity consumed was 45 watts. This example would be similar to one biking, running or using the elliptical at a medium speed or intensity. Why would one use this type of training? Primarily because of the mindset that we currently possess. See, as a human, we know that it would be impossible to perform at our fastest speed with out becoming fatigued in the first 5 minutes; therefore, we have a mindset to preserve energy so we can finish the 3 hours. This type of training is not recommended for weight loss.

Example 2 The dimmer switch is set to low for 30 seconds followed by the dimmer switch being set to high for 30 seconds. After 15 minutes we check the meter to find that we utilized 250 watts. This example represents my “Extreme Fat Loss” cardio sessions. The low setting would be designed to allow the body to recover before our next elevated usage of energy. LIke I mentioned before, it is impossible to sustain a high usage of energy without becoming fatigued in the first 5 minutes.

Please note, this method was only performed for 15 minutes and burned 205 watts more than the first example. Letʼs not forget that we only had the dimmer switch set to hight for 7 1/2 minutes out of the 15 minutes. The exciting fact is our body will continue to burn calories for up to 36 hours after this type of workout.

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I donʼt know about you, but this sounds like a winning program. Why would we want to spend countless hours, of our precious time, performing a cardio program that produces very little results? The whole key is to waste energy, not to preserve it. Example 2 demonstrates the methods you will be utilizing throughout this book.

In the next few pages of this book I am going to lay out cardio programs for multiple methods of cardio training. However, before we dive into these programs, I would like to educate you a little more so you can make a proper educated decision if you ever decide to purchase a piece of cardio equipment.

What To Look For When Purchasing Cardio Equipment

Treadmill - When purchasing a treadmill, look for a treadmill with a flex deck and a continuous motor with at least 3.0 hp. The flex deck will give you a cushioned running surface and the 3.0 hp continuous motor will provide you with a consistent running speed. Another feature you may want to consider is a quick speed option. The quick speed option gives you the opportunity of selecting any speed without having to hold down the increased speed arrow until it reaches the desired level. This function is recommended when using this Extreme Fat Loss Cardio program.

Recumbent Bike - This type of bike is great for keeping your body in a upright seated position. This bike is also perfect for an individual who is looking to take the stress off of the knees or lower back. As mentioned earlier, I would strongly consider having the quick speed option.

Upright Bike - The upright bike is similar to a bicycle. Itʼs a great training tool if you have knee pain. The quick speed option is highly recommended.

Elliptical - This machine will also help eliminate the stress to the legs since the foot will never leave the foot platform. The motion of movement is similar to cross country skiing. As mentioned earlier, I would strongly consider having the quick speed option. The motion of the elliptical should feel normal. Some machines are poorly designed and go against the normal mechanical movements of the body.

How To Set Up “Extreme Fat Loss” Cardio Workouts

Itʼs important to understand how to set up effective interval training workouts to give you the maximum benefit; therefore, I have provided a chart on the next page to show you how to design your own “Extreme Fat Loss” Cardio Workouts. This chart will list three categories: High Zones, Low Zones and Rest/Work Periods. You must pick one from each category, keeping at least three zones between your high and low zone. Make sure to switch up your zones every session or your body will adapt to the workout.

The High Zone is the “Work Period” of the workout. This zone is where the majority of the calories are consumed.

The Low Zone is the “Rest Period” of the workout. This zone is where you will allow you allow your body to recover from the High Zone. It is important to relax your body and prepare it for the next High Zone during this time.

The Rest/Work Periods will provide you with amount of time you will spend in the High or Low Zone of the workout. Please note: Your Work Period should last no longer than 1 1/2 minutes. Any longer than that could fatigue the body and prevent you from finishing your workout. On the same note the Rest Period should be at least 30 seconds and no longer than 1 1/2 minutes.

High Zones Low Zones Rest/Work Periods

12 mph 0 mph 30 sec / 30 sec

11 mph 3 mph 30 sec / 1 min

10 mph 3.5 mph 1 min / 30 sec

9 mph 4.0 mph 30 sec / 1 1/2 min

8 mph 5 mph 1 min / 1 1/2 min

7 mph 5.5 mph 1 1/2 min / 1 min

6 mph 6 mph 1 1/2 min / 1 1/2 min

Treadmill

High Zones Low Zones Rest/Work Periods

Level 12 Level 1 30 sec / 30 sec

Level 11 Level 2 30 sec / 1 min

Level 10 Level 3 1 min / 30 sec

Level 9 Level 4 30 sec / 1 1/2 min

Level 8 Level 5 1 min / 1 1/2 min

Level 7 Level 6 1 1/2 min / 1 min

Level 6 Level 7 1 1/2 min / 1 1/2 min

Bike / Elliptical

Treadmill Workouts

Treadmill Workouts

Workout #11 minute at 3 mph followed by 1 minute at 6 mph

Workout #2 1 minute at 3 mph followed by 30 seconds at 8 mph

Workout #3 30 seconds at 0 mph (stand on side rails) followed by 30 seconds at 9 mph

Workout #4 1 minute at 5 mph followed by 30 seconds at 9 mph

Workout #5 30 seconds at 0 mph (stand on side rails) followed by 30 seconds at 8 mph

Workout #6 30 seconds at 3 mph followed by 1 minute at 7 mph

Workout #7 1 minute at 0 mph (stand on side rails) followed by 30 seconds at 10 mph

Workout #8 1 minute at 3 mph followed by 1 minute at 8 mph

Workout #9 1 minute at 3 mph followed by 1 1/2 minutes at 7 mph

Workout #10 30 seconds at 3 mph followed by 30 seconds at 10 mph

Bike Workouts

Bike Workouts

Workout #11 minute at level 2 followed by 1 minute at level 7

Workout #2 1 minute at level 3 followed by 30 seconds at level 10

Workout #3 30 seconds at level 2 followed by 30 seconds at level 12

Workout #4 1 minute at level 6 followed by 30 seconds at level 10

Workout #5 30 seconds at level 2 followed by 30 seconds at level 8

Workout #6 30 seconds at level 3 followed by 1 minute at level 9

Workout #7 1 minute at level 2 followed by 30 seconds at level 12

Workout #8 1 minute at level 3 followed by 1 minute at level 10

Workout #9 1 minute at level 5 followed by 1 1/2 minutes at level 9

Workout #10 30 seconds at level 6 followed by 30 seconds at level 10

Elliptical Workouts

Elliptical Workouts

Workout #11 minute at level 2 followed by 1 minute at level 7

Workout #2 1 minute at level 3 followed by 30 seconds at level 10

Workout #3 30 seconds at level 2 followed by 30 seconds at level 12

Workout #4 1 minute at level 6 followed by 30 seconds at level 10

Workout #5 30 seconds at level 2 followed by 30 seconds at level 8

Workout #6 30 seconds at level 3 followed by 1 minute at level 9

Workout #7 1 minute at level 2 followed by 30 seconds at level 12

Workout #8 1 minute at level 3 followed by 1 minute at level 10

Workout #9 1 minute at level 5 followed by 1 1/2 minutes at level 9

Workout #10 30 seconds at level 6 followed by 30 seconds at level 10

Non-Equipment “Extreme Fat Loss” Cardio Training

Do you need to have an elliptical, bike or treadmill to get in an effective cardio workout? No, actually many of my clients have achieved amazing results from non-equipment workouts. Some examples of non-equipment workouts would be: hill running, block running, swimming, and jumping rope. Below I will provide you with some examples for each of these types of training.

Hill Running

During this type of cardio training you will run or sprint up a hill and walk back down it. This is probably one of the hardest forms of non-equipment workouts, but probably one of the best - especially for toning the glutes (butt).

Block Running

During block running you will be using city blocks to determine your rest/ work period. For example you may sprint one block and then walk the next block. Below I have provided you with a couple of examples:

• Walk a Block / Sprint a Block • Walk a Block / Sprint Two Blocks • Walk Two Blocks / Sprint Two Blocks• Walk a Block / Jog a Block• Walk a Block / Jog Two Blocks

Swimming

There is only one way to incorporate my “Extreme Fat Loss” cardio training methods with swimming; therefore, this is a method that I would only perform every other week. With this method you will swim as hard as your can for 30 seconds and then rest 30 sec - 1 minute. If you did not make it to the other end of the pool you can finish the lap by walking to the other end during your rest period.

Jumping Rope

Below I have provided you with some examples of my “Extreme Fat Loss” Cardio Workouts when using a jump rope. You will have a choice of two speeds of movement and four rest/work periods.

Speeds Jump Slow / Jump Fast or Rest / Jump Fast

Rest/Work30 sec / 30 sec, 30 sec / 1 min, 1 min / 30 sec, 30 sec / 1 1/2 min

Date Rest/ Work Period Speeds or Levels Calories Burned

12/22/10 30 sec / 1 min 3mph / 10mph 540 calories

Cardio Log

Date Rest/ Work Period Speeds or Levels Calories Burned

Cardio Log

Date Rest/ Work Period Speeds or Levels Calories Burned

Cardio Log

Date Rest/ Work Period Speeds or Levels Calories Burned

Cardio Log

Common Asked QuestionsCan I do these workouts every day? No, It is important to have at least a day of rest between each “Extreme Fat Loss” cardio workout. During the high zones of the workout you will be tearing up muscle fibers, this is a good thing only if you give them time to repair. The repairing process is what keeps the body burning calories up to 36 hours after your workout.

What if I still feel sore two days later? Rest, Rest, Rest! I can not stress this enough. It is important to let you muscle fibers repair so they will grow healthier and stronger. The healthier they become the more calories you will burn at rest and the leaner you will become.

What if I canʼt achieve the programs that you designed? Do not worry. If you can not run at 10 mph and you have to drop down to 9 mph, that is ok. Everyone starts off at different level, but I must stress the harder you push yourself the faster you will get results.

What if I have knee problems?I would stick to the bike, elliptical, or swimming if you have knee problems. These workouts will have the least amount of stress on the knees.

If I do not feel challenged during a workout, is it ok to increase my high zone? Yes, it is important to stress your body when you are in the high zone. Just keep in mind that you want to switch up your workouts. If you continue doing the same workout over and over the body will plateau and you will stop seeing progress.

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After you purchase the Firefighter Fitness Formula, send a copy of your receipt (this receipt will be emailed to you after your purchase along with the download links) to me at joe@firefighterfitnessformula.com and I will send you a copy of my “Body Weight Workouts For Firefighters” and “Instant Recovery - Super Shakes that Burn Fat and Build Muscle”. You can get your copy of my FIrefighter Fitness Formula by going to www.firefighterfitnessformula.com.

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