Everyone has 20 minutes, right? The days of long, dragged out boring cardio are over! What I’m talking about is Interval Training. Studies have proven that when you use high intensity intervals mixed with a low, to moderate pace, the body burns up to 35% more fat in the 24 hours AFTER you stop working out!!!! You can pick any form of cardio…..treadmill, eliptical, rowing, biking, or if you are a beginner, even walking. The way you determine how hard you are working out is called your RPE… Your Rate of Perceived Exertion. Using a scale of 1 to 10, with 1 standing still, and 10 being an all out sprint, you do a 20 minute workout, that would look something like this. (if you were on a treadmill), using the RPE system.
5 minutes warm up, walking at RPE approx. 4
immediately followed by
30 second fast run…RPE approx 8-9,
followed by 2 min walk…RPE approx. 4, followed by
30 second fast run…RPE approx 8-9……
repeat this sequence 4 times
cool down for 5 minutes, walking at RPE of approx. 4
Now obviously if you are new to working out, you can walk in between sprints for more than 2 minutes, and maybe the intensity levels would be different too. The point is, anyone can do this workout, and modify it to their fitness levels. An experienced athlete could go for 45 seconds or more, with less of a “resting pace” between sprints. The idea is to use the highest intensity that YOU can tolerate for 30 seconds, working up to more intense sprints, with less time at the “resting” period. This is a great way to do cardio, on alternating days from strength training, since it really takes a lot out of you…..and remember, you continue to burn from your fat stores for up to 24 hours after you are done.
I would recommend using this type of training 2 x weekly to start. Then every other week, either add another day, or up the intensity levels, by shortening the “rest” period. With this type of training you really get the most bang for the buck, in the least amount of time, and if you ask me that’s what makes it so great. …and you and I both know,……everyone has 20 minutes!!!!
ps.. As always, consult your doctor before starting any new exercise program.