At one point or another, we were all cardio beginners. Cardio has been around for decades because of its power to help people lose weight. But there’s a problem… it isn’t always effective.

The good news is, if you’re a cardio beginner, then you won’t have to make the same mistakes. Within this article I’m going to explain some techniques for developing a cardio routine that will give you long-term results.

First, you must understand the differences between the two major energy systems. The first is the aerobic system. Aerobic cardio has been one of the most popular forms of cardio for a long time, but this doesn’t mean it’s effective. Typical aerobic workouts include long distance running or elliptical workouts. These exercises are generally low-intensity, and take a long time to complete.

Aerobic exercises do have the capability of burning fat, but will not build lean muscle. In addition, aerobic workouts also take a great deal of time to complete, which forces you stay longer at the gym than necessary.

The other major energy system is anaerobic. Anaerobic cardio is high-intensity, takes a short time to complete, and is the most effective way to decrease fat levels while building lean muscle. The muscle building characterisitics of anaerobic exercises are what set it apart from aerobic. Any gains you witness as a result of anaerobic techniques are guaranteed to be long term.

On the other hand, aerobic gains are typically short term and there is a good chance you will regain the weight you lost. This is simply because muscle is not replacing the fat that is lost, and thus you have no solid foundation. Muscle burns fat, and is essential to not only losing it, but keeping it off.

Now that you have a good understanding of both energy systems, you must then decide which exercises you want to use. If you’re a beginner, I recommend interval training or traditional sprints. Interval training trains both the aerobic and anaerobic system, and is highly-effective for reducing fat.

Traditional sprints are much more challenging, but will provide much faster results. This high-intensity exercise is favorite among athletes, and for good reason. Don’t be afraid of high-intensity workouts because they are critical for real fat loss results.

Not only do high-intensity exercises destroy fat, but they also take less time to complete. You can complete an entire anaerobic routine with 15 to 30 minutes, and burn twice as many calories as you would with a 60-minute aerobic regime. The choice is clear, and you must stop wasting your time with ineffective aerobic techniques.

The key to your success is to work hard, and never give up on your cardio or fitness goals!