A Trainer Shares an Effective Strength Training and Cardio Schedule to Get Rid of Fat
Although a magical formula for losing body fat doesn't exist, we may have come pretty damn close. To be fair, it's not a one-size-fits-all solution, nor is it easy by any means, but Corey Phelps, NASM-certified personal trainer, certified BASI Pilates teacher, and TRX and Spinning instructor, shared an effective combination that could help guide you in the right direction. For starters, there is no definitive exercise that will end your weight-loss woes. Instead, you'll want to incorporate both strength training and cardio into your fitness regimen.
"Cardio-based exercises, otherwise referred to as aerobic exercise, use fat as the primary source of fuel, but cardio alone isn't likely to give you the lean, defined physique you're looking for," Corey told POPSUGAR. "A combination of strength training and cardio is what is needed."
According to Corey, the "ideal combination" includes the following:
- Strength training — three to four times a week
- HIIT (high-intensity interval training) — two to three times a week
- LISS (low-intensity steady state) — two times per week
And, of course, the advice above won't work without clean eating and "minding your macros," as Corey explained. Her top cardio picks are rowing, jump rope, and swimming because "they target the whole body and burn major calories and fat," she said.
As for strength training, Corey recommends performing compound movements that work multiple areas at a time and changing the tempo to keep your body guessing. "For instance, when performing a squat, a varied tempo would look something like: lower for a four count, pause at the bottom for a three count, explode out of the squat on one count," Corey said.
Try her fat-blasting HIIT workout:
Directions: Perform each move for 45 seconds for a total of four to five sets. The entire workout should take around 27 to 34 minutes.
- Split squats
- Plank jacks
See each move broken down ahead!