Fat Loss Without Cardio: 6 Methods to Eradicate Fat without Boring Cardio

In yesterday’s post, I mapped out 7 methods you can do your “cardio.” These methods were not boring at all. However, what if you don’t want to do any cardio at all? Is there a way to burn fat? You bet there is. Here are 6 methods:

1 – Add Muscle

You’ve heard it over and over again: add muscle to burn fat. It’s absolutely true, but few people know how to do it right. The idea isn’t to go on a bulking cycle. A bulking cycle is where you eat a whole bunch of food – pretty much everything in site – to gain muscle. But instead, you gain fat along with the muscle, so you actually look worse then when you started.

Trust me, I’ve been there. What people don’t realize is that you can pack on a few pounds of muscle easily just by cleaning up your diet and increasing your protein intake. You don’t need to gorge like a mad man.

And it only takes an increase of 5 lbs of muscle mass to boost your metabolic rate and burn off more calories per day.

2 – Bodyweight Cardio

Out of all the cardio methods, bodyweight circuits are the best. You’re getting a cardio effect, and training your muscles at the same time. So,  you can actually build lean muscle mass while burning fat!

I’m going to be coming out with a lot of great bodyweight cardio circuits through my new site ===>>> No More Cardio

3 – High Intensity Training

In general, you want to make sure that you are performing high intensity training. That is the most effective (and fun) way to burn fat. If your workouts start to get easy, then do something to make them harder!

4 – Shuttle Sprints

Shuttle sprints are something I talked about in the last post. But they need a second mention because not enough people do them. Shorter sprints seem to work better.

A study was conducted by Australian researcher Professor Steve Boutcher. He put women in two groups:

Group A – Performed 20 minute workout using 8-second intervals, followed by 12 seconds rest.
Group B – Performed 20 minute workout using 24-second intervals, followed by 36 seconds rest.

The 8-second intervals resulted in greater energy expenditure than the 24 second intervals!

5 – Sledgehammer Sprints

Another great cardio method I mentioned yesterday. The reason I believe sledgehammer swings are so effective is because, just like Bodyweight Cardio, you can get both a muscular and cardiovascular workout.

Use the interval training scheme above (8 seconds work, 24 seconds rest) for your sledgehammer Workouts!

6 – High Octane Cardio

In the next few months, I will be developing more workouts using the High Octane Cardio method developed by Kettlebell Coach Mike Mahler. But for now, lets go over the template that Mike Mahler uses:

• Cardio Movement, such as Sledgehammer Swings
• Strength movement, such as Pushups
• Same Cardio Movement
• Choose Different Strength Movement
• Same Cardio Movement
• Choose Different Strength Movement

There you go. Now plug in your favorite hard cardio and strength drills into the template.

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