We all know “cardio” is a necessary tool to improve the health of our heart and lungs. It is also a great component to your training program if your goal is to lose body fat. Unfortunately, we often have this limited association with cardio. “It must be 45 minutes to an hour long--which can be a roadblock for those who have limited time per day in the gym. Many people also hop on a piece of cardio equipment and simply cruise at an easy, mindless pace--great if you need the mental vacation, but not so great for your metabolic response. Last, cardio, for many people, makes one whine at the mere thought because it can be boring!
The following are a few of my favorite ways to incorporate cardio and conditioning in little time, but sure to make your heart throb, body sweat, suck wind and feel exhausted. Not to mention, it can leave your metabolism soaring post cardio :)
One of my personal favorites for the following interval methods listed is the Schwinn Airdyne Bike, but many forms of cardio equipment will work. You are only limited by your imagination! Aside from traditional cardio machines, alternatives such as body weight exercises (ie: burpees, mountain climbers, power skips, sprints) or equipment such as JC bands, boxing, hammer/tire work, kettle bells, plus numerous other possibilities are perfect too!
#1 Moderate Interval Work: 3 minutes of cardio on a machine of choice, (ie: a bike, the rowing machine or treadmill) at a moderate intensity, followed by 2 minutes of jumping rope. 5 minutes per round, complete 4 rounds for a total of 20 minutes.
#2 Complete a Timed Mile (on your choice of cardio equipment) in as little time as possible. This will only take you minutes, but it’s all about INTENSITY!. Over time, after you’ve mastered one timed mile, try incorporating a rest period for recovery–about the same amount of time it took you to complete the first mile) then begin timed mile number 2!
#3 Moderate to Hard Intervals: 1 minute at a mild pace to warm up. 1 interval round = 30 seconds of hard effort followed by 30 seconds easy. Repeat 8 rounds and a 1 minute cool down for a total of 10 minutes.
#4 High Intensity Intervals: Another interval scheme I enjoy is 10 seconds hard (and I mean HARD effort) coupled with 20 seconds for recovery. 30 seconds is one round, repeat 8 rounds for 4 minutes total. This is a Reverse Tabata. If you are at the intensity level you should be, 4 minutes will be all you need to feel smoked! Over time, you may also progress this to 15 seconds of hard effort and 15 seconds of rest.
#5 Tabata Interval Training: Tabatas are probably the shortest yet most intense style of cardio/conditioning out there. A true Tabata is 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes for a total of 8 cycles. This is a phenomenal way to sky rocket your metabolism, burn fat and increase your fitness capabilities. Again, the exercise chosen for a tabata is open, but the intensity is the key. Many folks trail off the intensity by the 5th, 6th, 7th and 8th round, so build up to this demand using the suggestion #4. This style of training is recommended only for higher levels of fitness and should be progressed into it’s truest form.
So no more excuses that you don’t have time for cardio or you’re bored with the traditional methods. Give these suggestions a try and it’s sure to leave you feeling physically worked with a higher caloric expenditure and a metabolic response in less time than you could imagine!
-- Alli McKee
Certified Personal Trainer
Life FX Hunt Valley and Silo Point
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