The Absolute BEST Way to Melt the Fat

by Belinda on May 29, 2012

One important component of a body-sculpting program is cardio exercise.  When you combine the right cardio workout with a good diet, you’re virtually assured of getting great fat-burning results.

The key idea, however, is that you need to do the RIGHT kind of cardio. And the truth is, many women don’t.  Indeed, many people do the absolute wrong kind of cardio when they’re trying to shed fat: steady-state cardio.

The reason why steady-state cardio is such a bad idea is because it tends to strip you of muscle. Sure, you might burn a little fat here and there. And you might find your body getting smaller as you do more cardio.  But some of the “weight” you’re losing is your precious muscle. And when you start shedding muscle, bad things happen, such as:

  • Your metabolism drops. That’s because muscles take a lot of calories to maintain. So the more muscle you have, the higher your metabolism. Strip that muscle and your metabolism will drop like a rock, making it even harder for you to shed fat.
  • You waste all your hard work. It’s frustrating to spend three or four days in the gym building muscle, only to have your cardio routine strip it away in the blink of an eye.
  • You get that skinny-fat look. Your muscles erode, meaning you have a higher fat-to-muscle ratio. You end up looking skinny fat, which is smaller but still flabby, droopy, saggy.

Yuck, right?

So here’s the answer: high intensity interval training, or HIIT. The big benefit of this type of exercise is that it melts the fat while maintaining your muscle. And better yet, it revs your metabolism for up to 36 hours, meaning you’ll keep burning fat long after you’ve finished exercising.

Let me quickly show you how it works:

In the above video I show you how to do HIIT using circuits and a heart rate monitor. However, you can do HIIT using just about any cardio exercise which allows you to alternate between high-intensity and active-recovery (lower-intensity) periods of exercise.  This includes exercises such as running, rowing, biking, swimming, sprinting up hills, etc.

Here’s another example:

  • Warm up for 5-10 minutes.
  • Run for 30 seconds.
  • Walk for 30 seconds.
  • Repeat the above cycle 6-12 times.
  • Cool down for 5-10 minutes.

Here’s yet another example:

  • Warm up.
  • Row hard for 40 seconds.
  • Row more slowly for 20 seconds to recover.
  • Repeat with 6-12 intervals.
  • Cool down.

As you can see, the entire workout doesn’t take very long, which makes it very time-efficient. No more spending 45 minutes on the treadmill. Now you can be in and out the door in about 20 minutes.

Yes, it’s intense. And yes, you’re going to feel pretty wiped out when you finish the workout. But you’re also going to feel good as the adrenaline kicks in. And you’ll feel even better once you start seeing your results!

{ 2 comments… read them below or add one }

kary March 12, 2013 at 6:33 pm

Tanx belinda your a gem, i love this type of workout as there super when your always pressed for time like i am, and you definitely see results! Tanx again, looking forward to your next vid already;-)


Belinda March 12, 2013 at 6:48 pm

Hi Kary!! Thank you :)

You’ll also love the new “Nice Ass” Workout I just posted also: The

Let me know how it goes,



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