Cardio equipment was not designed to punish those that like nice food. That is what diets are for. And yet, many men are fighting on a stair climber or treadmill every single day, convinced that that pouch around their belly will disappear like snow before the sun. The results: disappointing to say the least.

But training on a cardio machine doesn’t necessarily have to be a fight. The body will try everything to save the amount of energy it burns. If you train with the same intensity for a long time, your body will automatically adjust and burn less calories. And that is exactly what you do not want to happen.

It is not always necessary to change the exercise you’re doing, but it is necessary to change the intensity of the training. By changing the intensity, your body will burn more calories, and that way you get better results in a shorter amount of time. In fact, you can see those abs again in record time if you follow the steps listed below.

First of all, every exercise needs a good warm-up. You can do that by starting every exercise on 40% of your maximum capacity, for 5 minutes it is also important to choose a different work out every four weeks to keep it exciting and to keep your body on its toes.

If you’re a beginner you need to slowly increase the intensity. You could do a workout of 10 minutes at 50% of your capacity for three times a week. Increase the intensity every week with 10%. The weeks after that you increase your training time with 2 minutes each.

The 20 minutes fat burner exercise

This can be done by alternating high resistance and high-speed training at a higher intensity for a longer period of time. Begin with a warming up and then step on the treadmill and start running with 80% of your maximum capacity. After 2 minutes alternate the resistance to the level of your warming up but increase your speed, so that you’re still running at 80% of your capacity. Alternate this routine every 2 minutes until you’ve finished your 20 minutes workout.

The 20 minutes total body workout

Indoor rowing machines are ideal for a full body workout. By using your muscles at maximum capacity you will burn more fat. Increase the resistance on your rowing machine to level 4. Do sets of 10, 15 and 20 rows and move the bar to your chest as powerful as you can. Alternate these sets with lighter rowing sets of 1 minutes at 50% of your capacity.

Your maximum capacity is the level of resistance where you can make it through one row only. Keep alternating sets until you finish the 20 minutes

Burning fat does not need to be hard, but it does require a fair amount of time. After all, consider how long it took you to gain all the pounds, so you cannot expect to lose them all overnight.

For a much better results consider following a complete diet plan that was specifically designed for men together with your workout program. Check this review for a popular diet plan for men only or our review on the Weight Destroyer program.

Take care and all the best!

Riley and Madison