Tired of the same ol’ 45 minutes on “Cardio Machine X”? Do you always run/ellipticize/climb stairs/row/whatever at the same steady, slow pace? Is your heart rate steady and moderate for most/all of your cardio workout?
Have you plateaued in your weight loss? Are you trying to burn the last 5% of body fat?
You might want to upgrade your steady-state cardio to interval cardio.
Everyone is different, and everyone reacts differently to different programs. You might want to try this brand of cardio instead of what you’ve been doing…
It goes by many names… HIIT (High Intensity Interval Training), intervals, sprints, and more… but the punchlines are as follows:
1. Intensity HIGH/maximal
2. Duration LOW/minimal
>>> Burn the same 400 calories in 20 minutes intense, or 40 minutes moderate. Who wants to actually spend MORE time getting the same results? Not many people.
>>> Moreover, fast-twitch/anaerobic (energy converted in the absence of oxygen, vs. aerobic, which requires oxygen and more time) has been proven time and time again to burn more calories AFTER the workout than steady-state aerobics.
Really, unless you’re training for a specific task (marathon, triathlon, etc.) or if you really truly actually enjoy the steady state cardio AND have no aesthetic goals – you should be doing at least 50% of your cardio in this interval fashion, if not most/all of it.
The possibilities are truly infinite for this structure. Basically: work really hard for a short amount of time, rest for double/triple that time, repeat 10-15x. The end.
EASY EXAMPLES:
1. Ropes & dumbbell press
Execute 20 seconds on battle ropes, any task; crank out 10-15 DB shoulder presses, 80% 10RM; rest 20 seconds; repeat 5-10x.
2. Countdowns
Pick a major compound lift, like pullups/squats/bench press/deadlift/etc; load up 60-75% 10RM; execute 10 reps, rest 10 seconds; 9 reps, rest 9 seconds; 8 reps, rest 8 seconds, etc; repeat until countdown to 1 is complete.
3. Treadmill sprints
Set the treadmill to your maximum speed. Sprint for 20sec, rest for 40sec, repeat 10-15x.
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MODERATE EXAMPLES:
1. Row
Set up on the ergometer; sprint 100m; rest 30 seconds; repeat 10-15x.
2. “Big 100” on any two exercises of the SAME muscle group
Let’s say you use incline DB bench and pushups. Push 10 reps on the bench at 60% 10RM; immediately go into 10 pushups; repeat 5x for 100 total reps with minimal rest.
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ADVANCED EXAMPLES:
1. Prowler/sled push
Load up a maximal weight on the sled; push for 20-30 seconds ALL OUT; rest 40-60 seconds. Repeat 10-15x. LEGS MIGHT FALL OFF.
2. Stair sprints/pushups
Find a set of bleachers or flight of stairs that takes about 10-15 seconds to sprint up at maximum speed; sprint up; jog down; crank out 10 pushups; rest 40 seconds; repeat 10x. DEATH.
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The combinations are infinite and really anything goes… make up your own structures of WORK 15-30 seconds, REST 30-60 seconds, or something similar.
These workouts shouldn’t take more than 20-30 minutes and you will be SPENT. Ultimately, you’ll burn more calories and achieve faster fat loss than with steady-state cardio.
Good luck!
FitPro, LLC 