For the last 10 years, I haven’t relied much on cardio outside of daily steps to stay lean.
But now, as I enter my mid-30s…
I’m finding new reasons to incorporate it more regularly.
- First, improving VO2 max is directly linked to longevity.
- Second, the mood boost from cardio is incredible—it gives you that euphoric, endorphin-fueled clarity.
- Thirdly, when it’s cold out or rainy, or it’s harder to get my steps in outside, this ensures I keep my activity level dialed
- Lastly, every once in a while, I like to do fun activities like snowboarding, surfing, or boxing occasionally. Maintaining a base level of stamina is key for this.
In the past, I’d slack on my steps in the winter, and this workout prevents that from happening.
I’m having a blast with it, so I thought I’d share.
The Three Part Cardio Workout for Fat Loss
- Part One: 15-minute VO2 Max Interval Workout
- Part Two: 5-minute Rest and Recovery Period
- Part Three: 30-minute Zone 2 Treadmill Workout
This is a fat loss focused workout meant to be done 1-2 times per week.
The other 5-6 days per week of cardio – just get your steps in outside or on the treadmill, etc.
To maximize fat loss?
*Take 1 serving of Octane and Nitro 20-30 minutes before heading to the gym.
I’ll explain more about why this is the ideal pre-workout fat loss stack, but let me outline the workout for you first.
I like starting with an intense Interval workout.
Now that it is cold outside I’m doing more indoor cardio on machines.
My cardio machine of choice for my intense workout has recently been the stair climber.
These things are ridiculous for getting your heart rate up.
I’ll just do 15 minutes total minutes on the stair climber.
Some days, I’ll stop at 10 minutes.
Adjust based on how recovered/energetic you feel that day.
Here’s exactly what I do.
Part One: 15-Minute Stair Climber Interval Workout (VO2 Max Focus)
1. Warm-up (2-3 minutes): Start with a light pace 5-6 to get the blood flowing and warm up your legs.
2. Intervals (10 minutes total):
- Intense: level 12 for 30 seconds
- Easy: level 6 for 90 seconds
- Intense: level 14 for 30 seconds
- Easy: level 6 for 90 seconds
- Intense: level 16 for 30 seconds
- Easy level 6 for 90 seconds
- Intense: level 18 for 30 seconds
- Easy level 6 for 90 seconds
- Intense: level 20 for 30 seconds
- Easy level 6 for 90 seconds
3. Cool down (3 minutes): Decrease speed gradually, walking at a relaxed pace.
*Note: The stair climber provides the quick heart rate increase and quad engagement you’re looking for. If needed, adapt the speed to your max capacity. Aim to reach your 85-90% heart rate during the final intense intervals.
Part Two: 5-Minute Rest and Recovery Period
Hydrate and let your heart rate return to a moderate level before moving on to the next phase.
I don’t want to get too technical in this article, but during Intense Intervals your lactate levels are high as well as adrenaline levels.
Your body is still in a highly sympathetic (fight-or-flight) state.
You want to give a bit of time to let lactate levels decrease somewhat as well as adrenaline hormones.
So take a 5-10 minute break before hopping on the treadmill.
This ensures you get all the fat loss benefits without accumulating too much fatigue.
Part Three: 30-minute Zone 2 Treadmill Workout
- Duration: 30 minutes
- Speed: 3-4 mph
- Incline: 5-10%
- Goal: Keep your heart rate in the Zone 2 range, which is generally around 60-70% of your max heart rate.
This is the perfect workout to do after the intervals.
It burns body fat, improves mitochondrial function, while letting your muscles recover.
What you will find is that you can maintain a pretty decent heart-rate for 30 minutes without much effort.
You will feel fantastic after doing this.
I really like doing this Three Part Cardio Workout after my leg workout.
Then occasionally maybe one other time per week.
Just don’t overdo this (1-2 times per week is plenty.)
One way to get more out of Interval Training is by supplementing with L-Citrulline (a key ingredient in Octane).
One L-Citrulline’s key functions is the ability to speed up ATP production.
This allows your ATP to recover faster in between sets during weight training, so you are able to lift heavier weights.
It ALSO allows you to recover better in between intense intervals.
More ATP recovery – means more intense interval efforts, greater calorie burning, and greater potential to improve VO2 max.
So taking Octane greatly enhances this cardio workout.
But if you are after even more fat loss?
Kino Nitro turns up the dial.
One of the new ingredients in Nitro is Black Ginger.
This has been shown to reduce the storing of body fat and boosts the activity of brown fat (the type of fat that burns calories for heat).
What I noticed immediately when taking the New Nitro Formula with Octane before cardio is that it’s easier to work up a sweat.
It’s the perfect stack to take before cardio.
Especially this workout I just outlined.
Give it a shot!
Talk Soon,
Greg O’Gallagher
