The best way to lose weight is through cardio routines. Here is our list of good cardio routines that you only have to do for 20 minutes per session. These are really easy, and fun, but it will give you great results when done 3 times per week.

The secret to doing cardio properly is to mix it up a little bit.  Imagine yourself doing 2-3 different types of cardio each week 3-4 times per week. That is what you will need to be doing, so here is the first kind of cardio that really works.

Exercise 1. Hill Intervals

The hill intervals can be a real killer when you do them, but they are also very effective.  Here’s how to perform this exercise.

Start at the bottom of a long hill, (preferably steeper the better you get – think San Francisco) and run all the way to the top, then walk down slowly. Without resting go with all you got, one more time up the hill… and slowly walk down.

Repeat this process for 6-12 reps.  This will give you a deep burn in your muscles, and also get your blood flowing, your heart pumping and the body will burn fat like never before.

Exercise 2. Jogging

This isn’t new, but it works.  No matter what people are saying, jogging does still burn calories, but mostly while you are running, so it has little after burn effect. Yes it has some after burn, but not as much as weight training or interval training.

You want to run about 2-3 miles each time you run, and then once a week put in a longer distance, such as 5-10 miles. I know, right… 5-10 miles? This guy is crazy.

Well, if you do run that far you will burn approximately 800-1,200 calories which mostly is fat, but also some muscle.

Exercise 3. Skipping Combined with Weight Training

When you are doing your resistance training, add 100-200 jump ropes in between sets.  So if you are supersetting push ups and squats, when you have done push-ups and squats, you would jump 100 times with the jump rope. Then do the push ups and squats again.

This will extend your workout, but get you lots of great benefits! You will increase the metabolism with the weight training and you will burn the fat with the jump rope. Perfect combination and I personally think it’s great fun!

Shed your pounds and then start doing exercises that will target your abs.  Good luck.

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1. Eat Right

Without a clean diet, you will never be able to get 6 pack abs fast. One thing you need to realize is that while exercise is critical, it’s only going to take you so far.

No matter how many crunches or sit-up variations you perform, if you have a solid layer of fat covering your stomach, your muscles are not going to be seen. Try and concentrate on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and vegetables for energy.

It’s important, however, that you are running a calorie deficit, because without reference to the food you eat, if you are consuming more than you burn off that day, you aren’t going to lose weight.

2. Perform a Selection of Exercises

Next if you want to get 6 abs fast, you need to ensure you change up the exercises you perform on a constant basis. While it’s fine if you have some that you often like to stick with as you feel it when you do them, try and alternate between at least some from week to week.

The main reason for the reason being because your abdominal muscles adapt to modify really fast. As quickly as they are finished changing, you’re going to stop seeing results – this is the truth about six pack abs. By keeping them guessing as to what’s coming, you keep the results coming too.

Don’t make the error of doing the same boring workout, day in, day out.

3. Get Your Cardiovascular In Line

Finally to get 6 pack abs fast, you must perform cardiovascular correctly. All you actually need is some quality sessions of cardiovascular work a week. What’s high quality? Sprint sessions. Skipping. Hill running.

Anything your body is not efficient at. These are going to be much more intense than plodding along at a moderate pace while you studied the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Crank that power up for twenty to 40 seconds and then back it down again for another minute. Repeat this process eight to 10 times and you could have a workout that will help you shed that fat in no time.

So, next time you are admiring your physique in the mirror and are still craving a better mid-section, take these 3 factors under account and you’ll be able to get 6 pack abs fast.

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Women naturally have a higher body fat percentage than men. A woman doesn’t need to lose as much body fat as a man does to make her her abs visible. Even worse for guys is the fact that men tend to store a higher percentage of their total body fat around their bellies. So a male has to push his body fat percentage way down before his abs pop into view.

Your genes affect the way locations where fat is stored on your body. For some blessed people, any excess body fat is stored evenly around their body. But for most of us, it seems that every ounce of extra fat goes right to their belly or butt. This means that two people whose abs are clearly visible may have body fat percentages that differ a good bit.

There aren’t any good tests around that will tell you exactly what percentage you would need to achieve yourself to have six-pack abs. The best you can do is look at your body fat percentage as a range. If you want your abs to be obvious, you’ll need to hit a body fat percentage somewhere in the following ranges:

Men: To make your entire 6-pack of abdominal muscles visible, you’ll need to get your body fat percentage down to less than 11%. If you get it down below 8%, you will definitely have a visible 6 pack.

Women: For your abs to be clearly visible, you have to get your body fat level down to something less than 17%. Taking it below 14% would be better still. These are higher numbers than the guys have to hit, but remember that you naturally have a higher percentage of body fat, so your job is just as tough as for men do.

Getting down to the necessary body fat percentage won’t be easy, but it isn’t impossible. Depending on whose results you use, the average American male has a body fat percentage of between 17 and 26% while the average American female is carrying somewhere between 22 and 36%.

If you want to achieve these low body fat percentages, make sure you pick a solid program and stick with it.

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