Inicio carrera Rutinas de cardio para quemar grasa

Rutinas de cardio para quemar grasa

Sientes que ya el cardio ¡no te hace efecto! Que estás estancado. Varíalo, checa esta rutina para 5 semanas, que te ayudará a quemar más calorías, grasa y “romper el estancamiento”.

Los métodos de entrenamiento cardiovascular más usados en fitness son:

-Continuos. No hay pausas totales; en algunos casos, puedes variar la intensidad (velocidad, resistencia, inclinación) pero de forma continua. En ese caso, te sugiero usar los programas automáticos de las máquinas o si entrenas outdoors (corres, ruedas –bici-, o hiking) naturalmente se dan estas variaciones, por el tipo de terreno.


-Fraccionados. Ideales si vas empezando y no logras mantener la intensidad constante mucho tiempo. O para los más avanzados, para hacerte más veloz y eficiente, al subir la intensidadarriba de tus límites tradicionales; ya que tendrás descansos con pausa total o reduciendo la intensidad significativamente.

La ventaja de las pausas en este método es que el gasto energético será mayor por la cantidad de arranques y frenos, además de la intensidad mayor. Mi recomendación es realizar este entrenamiento corriendo, nadando o rodando en bicicleta. Aunque si no te sientes cómodo en ninguno de ellos, también puedes hacerlo en elípticas, banda o escaleras.


Puedes elegir la rutina que más te guste, o sigue esta programación que en mi experiencia funciona perfecto cuando quieres ¡bajar más la lonja!

Calentamiento de 5 minutos al inicio y al terminar 5 minutos de vuelta a la calma.

Semana 1 – Método Intervalos o Fraccionado largo con descanso activo

  • 40 minutos
  • Combinación de trote y caminata. Por ejemplo: 3´ minutos de trote + 2´ minutos de caminata.
  • Si lo haces en otra máquina las intensidades de frecuencia cardíaca son:

3´ a tu 75% FCM + 2´a tu 60% FCM

  • Repite 8 veces, hasta que completes los 40 minutos

NOTA: El tiempo corre a partir de que alcances la FC indicada.

Adaptive Motion Trainer Precor AMT
Adaptive Motion Trainer Precor AMT

Semana 2 – Continuo variable

  • 60 minutos
  • Usa los programas Crossramp, intervalos, o fat burn de la máquina de cardio que quieras: Elíptica, AMT, Stair Master, o caminadora
Stair Master SM3
Stair Master SM3
  • O hazlo manual:

+ 5 min al 80% FCM

+ 10´ al 70%

+ 10´ al 60%

+ 5´ al 80%

+ 5´ al 75%

+ 20´ al 60% FCM


Semana 3 – Fraccionado corto

  • 35 min totales
  • Caminadora, bicicleta, remadora o en exterior.
  • Corre rápido 1 min y camina lento 2 min. Repite hasta completar los 35 minutos.
  • Intensidades: 1´ a 80% FCM y 2´ a 50% FCM
Rowing Cardio Machine
Rowing Cardio Machine

Semana 4

  • Continuo variable, ascendente
  • 40 min
  • Si no encuentras el programa predeterminado, hazlo manual subiendo resistencia, velocidad, crossramp o inclinación en la máquina:

+ 10´ Camina (60% FCM)

+ 5´ Camina con inclinación (70%)

+ 5´ Trota en plano o inclinación 2º (75%)

+ 5´ Trota con inclinación 5º (80%)

+ 5´ Corre en plano (85-90%)

+ 10´ Camina rápido o trota (60-70%)

Incline Elliptical Life Fitness
Incline Elliptical Life Fitness

Semana 5

  • Fraccionado muy corto
  • 30 minutos totales
  • Corre muy rápido 30 segundos, descansa 30 segundos totalmente (frena o párate en los bordes de la caminadora)
  • Repite hasta completar 30 min. Si la recuperación es poca, puedes descansar hasta 1 minuto máximo.
Jacobs ladder
Jacobs ladder
Así te sales de la caminadora
Así te sales de la caminadora

NOTA: Alcanza las intensidades prescritas; si caminando no alcanzas estar a tu 60%, entonces haz jogging (trote sin la fase de suspensión) 

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