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Men's Fitness Online

What’s Fastest Way to Burn Fat and Build Muscle?

Science says it’s the quickest way to burn fat while building muscle.

Men’s Fitness Staff

It’s called Cardio-Acceleration, and a respected sports science journal has proved it.

When you sign up for a gym membership, you’re likely faced with a dizzying variety of workout options — all claiming to burn fat and build muscle. But instead of feeling excited, you might find yourself overwhelmed, wondering which workouts deliver results.

burn fat with cardio acceleration

Thankfully, sports scientists at the University of California had the same question and decided to put it to the test. A study published in the Journal of Strength and Conditioning Research compared three different workout styles: cardio-only, resistance training, and a hybrid workout combining both. Spoiler: the hybrid workout blew the others out of the water.

The Hybrid Workout Results

The participants were split into three groups:

  • Cardio-only group
  • Resistance training group (weights)
  • Hybrid group: alternating between weights and 30-60 seconds of cardio after each set (similar to bootcamp classes).

All groups trained for the same time: three times a week for 11 weeks. But here’s where it gets interesting. The hybrid group — using what the researchers call cardio-acceleration — saw remarkable results, including:

  • 991% greater fat loss compared to the cardio or weights-only groups
  • 82% more muscle gain
  • 35% improvement in lower-body strength
  • 53% improvement in lower-body endurance
  • 28% increase in lower-body flexibility
  • 144% improvement in upper-body flexibility

Why You Should Try Cardio-Acceleration

This workout delivers the best of both worlds, torching calories while building muscle and boosting flexibility. It’s perfect for guys short on time who want to maximize results without having to separate cardio and strength sessions. Think of it as the ultimate muscle multi-tasking.

The Equipment-Free Hybrid Workout to burn fat and build muscle

Designed by Dr. Mark Bellamy, a sports trainer and psychologist, this workout can be done anywhere — whether you’re at the gym, the beach, or in the park. And if you’re in the gym, feel free to use cardio equipment like a treadmill, bike, or rower between exercises.

Here’s how it works:

  1. Complete the reps for Exercise 1, then run hard for 60 seconds.
  2. Move to Exercise 2, run for 60 seconds, and repeat for all exercises.
  3. After finishing the circuit, rest for 2-3 minutes.

Pro Tips from Dr. Bellamy:
“The cardio element isn’t recovery time,” says Dr. Bellamy. “Treat it like interval training and give 80% of your full effort for those 60 seconds. Push yourself!”

Ready to get started? This workout will help you shed burn fat and build muscle while sculpting your physique.

Workout Frequency

  • Aim for 2-3 circuits, depending on your fitness level.
  • Perform the workout 2-3 times a week, with a day of rest between each session.
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