The word cardio is one of the first words you'll hear when you start to read about how to get in shape. You know that it is essential element to any exercise routine.
No matter what your goal is cardio will play an important role in it. If you're trying to build muscle than cardio will help you reduce the build-up of extra fat due to being on a calorie surplus and help you create muscle definition.
If you're trying to lose weight than cardio will help you sustain a calorie deficit over a long period of time.
Health experts recommend 150 minutes of aerobic exercise per week to reduce health risk and up to 300 minutes per week to burn fat.
Getting a deeper understanding of how to fit cardio into your fitness plan depending on your goals and understanding H.I.I.T (high intensity interval training) will give you the know how and motivation to reach your goals.
The benefits of high interval training (H.I.I.T)
What is H.I.I.T training
HIIT involves short interval of high intensity training followed up by a low intensity recovery period
HIIT is more time productive
You can burn a lot more calories in a much shorter time frame, a study compared the calories burned during 30 minutes of each HIIT, weight training, running, biking. The researchers found that HIIT burned 25-30% more calories than the other forms of exercise.
You continue to burn fat even after your workout is over
One of the great positives of HIIT training is that it raises your metabolic rate higher for hours after the exercise is over. That means that you can be on the couch watching your favorite show post workout and still burning fat, Just as long as you kicked ass during your workout.
the best calorie burningexercises
Jumping rope will burn between 667 and 990 calories an hour while jumping at 120 skips per minute.
Stair sprints/up hill
You’ll want to move at max effort for 20 seconds then do a lower intensity for about 40 seconds, this will burn about 639 to 946 calories an hour.
Depending on your fitness level, create an interval workout around 30 seconds max effort and 60 seconds lower intensity, this will burn between 568 to 841 calories an hour.
After running at an above average rate you’ll continue to burn calories and burn fat throughout the day, you can expect between 566 to 839 calories an hour.
Start with 10 seconds of extreme pedaling and 50 seconds of rest, then move to 15 seconds of sprints and 45 seconds of rest and then 20 seconds of sprints and 40 seconds of rest after that.