The program involves a combination of cardio and weight training. Now, some may hear this and shudder because they assume that such a program will be a “killer”. But, in reality, you can modify any workout program’s intensity level to fit your needs. Of course, the harder you go the more calories you will burn but you can only go as hard as your conditioning will allow.
Regarding cardio work, this refers to raising your heart rate through movement and burning calories as a result. Any fat loss workout that is high in cardio will result in significant weight loss. Bike riding, jogging, sprinting, swimming, playing basketball, etc are all forms of cardio workouts.
The easiest cardio workout is walking as it is low intensity. But, keep in mind, the lower the intensity of a cardio fat loss workout the longer the duration of the workout has to be in