Cardio Training
Want to hit your goals? Get in your cardio.
Cardio is one of the first words you see when you start to read about how to get in shape. The problem is that many people think jumping on a treadmill or elliptical is all they need.
They’re wrong.
This site is dedicated to giving you the knowledge you need to know what exercise, intensity and duration to apply to each cardio exercise.
Sweat is just fat crying.
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Your H.I.I.T. Crash Course
What is H.I.I.T training?
H.I.I.T. (a.k.a. High-Intensity Interval Training) involves short interval of high intensity training followed up by a low intensity recovery period.
H.I.I.T. burns more calories in less time
A study comparing 30 minutes of HIIT, weight training, running and biking found that HIIT burned 25-30% more calories than other forms of exercise.
The fat keeps burning
HIIT raises the metabolic rate higher for hours after exercise. As long as you kicked ass during your workout, you’ll burn fat later – even if you’re just watching TV.
Exercise would be more fun if calories screamed as you burned them.
The Best Calorie-Burning Exercises
- Jumping Rope – Jumping rope burns between 667 and 990 calories an hour while jumping at 120 skips per minute.
- Stair Sprints/Uphill – Moving at max effort for 20 seconds then at a lower intensity for about 40 seconds will burn about 639 to 946 calories an hour.
- Cycling Intervals – Depending on your fitness level, an interval workout around 30 seconds max effort and 60 seconds lower intensity will burn between 568 to 841 calories an hour.
- Running – After running at an above average rate you’ll continue to burn calories and fat throughout the day – between 566 to 839 calories an hour.
- Stationary Bike – Start with 10 seconds of extreme pedaling and 50 seconds of rest, then move to 15 seconds of sprints and 45 seconds of rest, then 20 seconds of sprints and 40 seconds of rest.
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