Psssst.... Lean in. I want to tell you a secret about doing cardio. It's the secret to doing it efficiently and effectively. It's the way to make sure all your time sweating and grunting... trying to burn fat... pays off.

Ready for the key: Get Moving!

The most effective form of cardio is one that allows you to move your body the most. The more you move your body, the more calories you burn.

Of course, intensity levels also play a factor. That's why jogging is more effective at burning calories than walking. Running is more intense, so it's more effective.

Want to know one of the most effective and intense methods of cardio?

Go to the deep end of a swimming pool, jump in, and tread water as though your life depends on staying afloat (well, I guess, actually it does).

I don't mean just leisurely trying to stay above water. I mean flapping your arms, kicking your legs, and slashing around as though it's "sink or swim" time.

It's effective at burning calories because you're moving your entire body at a very intense pace. Try it.

And if you can run, don't walk.

Other effective forms of cardio include jogging, the Stairmaster, the Elliptical. Whatever. It's not so much what you do, it's how you do it.

Just choose something that allows you to maintain a higher intensity level. It boils down to whatever machine you feel you can work the hardest on because cardio is all about intensity.

Greater intensity over a shorter time period (15-20 minutes) will have a bigger impact on the fat burning process and less of any negative effects on muscle building.

Sometimes the best way to choose your cardio is to try a couple different machines. After you compare a few different ones, you'll figure out which ones work the best. Which ones you feel that will allow you to work the hardest on.

Please, don't make the mistake I see several people in the gym make. They grab the daily paper and sit on a bike, lightly pedaling as though breaking a sweat will be the death of them.

Please. You get back what you put in.

If one of your goals is to lose your love handles and get rid of some of that stubborn fat, start picking up the pace of cardio.

Again, the more you move your entire body (at an intense pace) the more calories you burn and the more effective your cardio is. Move, move more of yourself, and move often and soon you'll begin reaping the rewards.

About the author:

Shawn Lebrun is a personal trainer and natural bodybuilder that has authored over 10 training programs. If you want to build muscle, lose fat, and get in great shape, check out what he can do for you: Shawn LeBrun Fitness programs